4/1/26 - Wednesday

Mar 31

A1) Split Jerk 10x1

*Start at 60% of 1RM Split Jerk and work up

A2) Strict Pullups 5x5 or Pullup Progressions 5x10

B) EMOM 12

1- Max Double Unders (capped at 100)

2- Max KB Swings

3- Max Pushup, Ring Dips or HSPU

4- Rest

T1- Scale as needed

T2- 53/35

T3- 53/35 and Ring Dips

T4- 70/53 and HSPU

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

3/31/26 - Tuesday