3/12/21 - Friday

Mar 11

A1) 5x (3 Deadlifts + 5 Second Hold)

*Start at 60% of 1RM DL and work up

**5 second hold on last rep of each set

A2) HSPU or HSPU Progression 5x5 (Indoors) or Kneeling Strict DB Press 5x5 each side (Outdoors)

B) 2 Rounds For Time:

35 Calorie Bike/Row/Ski

25 Wallballs (Indoor) or Thrusters (Outdoor)

15 Pullups or Ring Rows (Indoor) or DB Bent Over Rows (Outdoor)

T1- You pick the weight

T2- 20/14 WB or 75/55 BB

T3- 20/14 WB or 95/65 BB

Competitor- 30/20 WB or 95/65 BB and Chest to Bar Pullups

Mobility -

2 Rounds For Quality:

Side Lying T-Spine Rotation x 20 each side

1:00 Pigeon Stretch each side

1:00 Foam Roll Lats (each side)

20 Cat/Cows

Arnold Chua

3/13/21 - Saturday