4/12/23 - Wednesday

Apr 11

A1) 7x (2 Push Jerks + 1 Split Jerk)

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

A2) Rope Climb or Progressions 5x 1-2

B) For Time:

100 Double Unders or 150 Single Unders

45 Shoulder to OH

45 Pullups

100 Double Unders or 150 Single Unders

T1- Scale as needed

T2- 95/65

T3- 115/75 and Chest to Bar Pullups

T4- 135/95 and 15 Bar Muscle Ups

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

4/14/23 - Friday