10/9/23 - Monday

Oct 8

A1) 7x (Hang Power Clean + Hang Clean + Clean)

*Start around 50-60% of 1RM Clean and work up if possible

A2) Muscle Ups or Progressions 5x3

B) For Time:

70/55 Calorie Row/Bike/Ski/Run

50 Thrusters

30 Pullups

T1- Scale as needed

T2- 45/35

T3- 45/35 and Chest to Bar Pullups

T4- 75/55 and Bar Muscle Ups

Mobility -

1:00 Foam Roll IT Band each side

1:00 Side Lying T-Spine Rotation each side

1:00 Foam Roll Lats

1:00 Pigeon Stretch each side

20 Cat/Cows

Arnold Chua

10/10/23 - Tuesday