4/2/21 - Friday

Apr 1

A1) Front Squats 5x5

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

A2) HSPU or HSPU Progression 5x 5-7 (Indoors) or Seated Strict DB Press 5x 5-7 (Outdoors)

B) For Time:

200m Run

20 Shoulder to OH

20 Pullups (Indoors) or 30 Bent Over Rows (Outdoors)

400m Run

20 Pullups (Indoors) or 30 Bent Over Rows (Outdoors)

20 Shoulder to OH

200m Run

T1- You pick the weight. Can use DBs

T2- 95/65

T3- 115/75

Competitor- 135/95 and C2B 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

4/3/21 - Saturday