5/18/21 - Tuesday

May 17

A1) Pause Back Squat 5x5

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

**2 second pause in the bottom

A2) 5x Max Effort HS Hold

B) For Time:

1 Mile Run

20 Power Snatches

*Need to sub running? Ski or Row 2000/1600m or Assault Bike 120/100 Calories

T1- You pick the weight

T2- 95/65

T3- 115/75

Competitor- 135/95

Mobility -

2 Rounds For Quality:

T-Spine Rotation (bottom of squat) x 20 each side

1:00 Foam Roll T-Spine/Lats

1:00 Bonesaw on Calves

1:00 Pigeon Stretch each side

Cat/Cow x 20

Arnold Chua

5/19/21 - Wednesday