12/17/25 - Wednesday

Written By Arnold Chua

A1) Split Jerk 10x1

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

A2) Strict Pullups 5x5 or Pullup Progressions 5x10

B) 3 Rounds For Time:

400m Run

21 KB Swings

12 Shoulder to OH


T1- Scale as needed

T2- 53/35 KB and 95/65 BB

T3- 53/35 KB and 115/75 BB

T4- 70/53 KB and 135/95 BB


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
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12/16/25 - Tuesday