1/18/23 - Wednesday

Jan 18

A1) Split Jerk 10x1

*Start at 70% of 1RM Push Jerk and work up

A2) Pistols or progressions 5x10

B) EMOM x16

1- Max Calorie Row/Bike/Ski

2- Max DB Box Step Overs (45/30 and 24"/20")

3- Max Toes to Bar

4- Rest

Mobility -

2 Rounds For Quality:

Side Lying T-Spine Rotation x 20 each side

Banded Foam Roller Pass Thru (against the wall) x20

Foam Roll T-Spine/Lats 2:00

Cat/Cow x 20

Arnold Chua

1/20/23 - Friday