5/24/23 - Wednesday

May 23

A1) Pause Bench Press 5x3

*Start at 70% of 1RM Bench and work up

**2 second pause on chest

A2) Rope Climb or Progressions 5x 1-2

B) 3 Rounds For Time:

400m Run

21 Hang Power Cleans

12 Pushups

T1- Scale as needed

T2- 95/65

T3- 115/75

T4- 135/95 and Ring Dips

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

5/26/23 - Friday