3/31/21 - Wednesday

Mar 30

A1) Push Jerks 5x3

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

A2) Strict Pullups or Pullup Progressions 5x5 (Indoor) or DB/KB Upright Rows 5x10 (Outdoor)

B) 3 Rounds For Time:

20 KB Front Rack + DB OH Lunge

15 Toes to Bar or V-Ups

10 Hang Power Snatches

5 Burpees

T1- You pick the weight

T2- 45/30 DB + 53/35 KB and 75/55 BB

T3- 50/35 DB + 53/35 KB and 95/65 BB

Competitor- 50/35 DB + 53/35 KB and 115/75 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

4/2/21 - Friday