1/14/25 - Tuesday

Jan 13

A1) Front Squat 7-6-5-4-4-4

*70%, 72.5%, 75%, 80% for last 3 sets

A2) 5x HS Walk Practice or Progressions (Wallwalks x 2-3 or Shoulder Taps 20-30)

B) AMRAP 10

30 Double Unders or 50 Single Unders

10 Hang Power Cleans

10 Wallballs

T1- Scale as needed

T2- 95/65 BB and 20/14 WB

T3- 115/75 BB and 20/14 WB

T4- 135/95 BB and 30/20 WB

Mobility -

2 Rounds For Quality:

T-Spine Rotation (bottom of squat) x 20 each side

1:00 Foam Roll T-Spine/Lats

1:00 Bonesaw on Calves

1:00 Pigeon Stretch each side

Cat/Cow x 20

Arnold Chua

1/15/25 - Wednesday