4/28/21 - Wednesday

Apr 27

A1) 5x (2 Push Jerks + 1 Split Jerk)

*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) For Time:

400m Run

30 KB Swings

20 Shoulder to OH

10 Thrusters

20 Shoulder to OH

30 KB Swings

400m Run

T1- You pick the weight. Can use DBs if needed.

T2- 95/65 BB and 53/35 KB

T3- 115/75 and 53/35 KB

Competitor- 135/95 and 70/53 KB

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

4/30/21 - Friday