10/8/25 - Wednesday

Written By Arnold Chua

A1) Push Jerks 5x3

*Start at 70% of 1RM Push Jerk and work up

A2) Strict Pullups 5x5 or Pullup Progressions 5x10

B) For Time:

200m Run

10 Shoulder Presses

400m Run

20 Push Presses

600m Run

30 Push Jerks

800m Run


T1- Scale as needed

T2- 95/65

T3- 115/75

T4- 135/95


Mobility -

2 Rounds For Quality:

Side Lying T-Spine Rotation x 20 each side

Banded Foam Roller Pass Thru (against the wall) x20

Foam Roll T-Spine/Lats 2:00

Cat/Cow x 20

Arnold Chua
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10/7/25 - Tuesday