5/7/21 - Friday

May 6

A1) OH Squat 5x5

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

A2) Hollow to Arch Swings 5x10 or Hollow Rocks/Arch Ups 5x10 each

B) AMRAP 9

3, 6, 9, 12, 15...Climb the ladder

HSPU or Pushups

Toes to Bar

Deadlifts

T1- You pick the weight

T2- 135/95

T3- 185/125

Competitor- 225/155

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

5/8/21 - Saturday