11/4/24 - Monday

Nov 3

A1) (Clean and Jerk) 7x2

*Start around 60% of 1RM and work up

A2) Strict or Weighted Pullups or Pullup Progressions 5x5

B) AMRAP 12

15 Calorie Row/Bike/Ski/Run

12 Toes to Bar

9 Deadlifts

T1- Scale as needed

T2- 135/95

T3- 185/125

T4- 225/155

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

11/5/24 - Tuesday