11/1/23 - Wednesday

Oct 31

A1) Push Press 5x3

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

A2) Landmine or DB/KB Rows (any variation) 5x10

B) AMRAP 9

3, 6, 9, 12, 15...Climb the ladder

Power Clean and Jerks

Pullups

T1- Scale as needed

T2- 95/65

T3- 115/75

T4- 135/95 and Chest to Bar Pullups

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

11/3/23 - Fridy