11/29/21 - Monday

Nov 28

A1) Clean 7x2

*Start at 70-75% of 1RM Clean and work up or across

A2) HSPU or HSPU progressions 5x5

B) For Time:

3-6-9-12-15

Thruster

Burpee Over Bar

Pullups

T1- You pick the weight. Can sub DBs

T2- 75/55

T3- 95/65

Competitor- 115/75 and Chest to Bar Pullups

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/Cow

Arnold Chua

11/30/21 - Tuesday