1/16/23 - Monday

Jan 15

A1) 5x (Clean + Hang Clean + Clean)

*Start around 60-70% of 1RM Clean and work up

A2) L-Sit or Tuck Hold 5x 1:00

*Accumulate total time in as few sets as possible. Can use rings, parallettes, boxes or ground.

B) 7 Rounds For Time:

7 Pullups

7 Shoulder to OH

30 Double Unders or 50 Single Unders

T1- Scale as needed

T2- 95/65

T3- 115/75

T4- 135/95 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/Cows

Arnold Chua

1/17/23 - Tuesday