11/25/24 - Monday

Nov 24

A1) (Clean and Jerk) 10x1

*Start around 60% of 1RM and work up

A2) Strict Toes to Bar, Straight Legged Toes to Bar or Progressions 5x5-7

B) For Time:

21-15-9

Calorie Row/Bike/Ski/Run

Hang Power Clean

Shoulder to OH

T1- Scale as needed

T2- 95/65

T3- 115/75

T4- 135/95

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

11/26/24 - Tuesday