7/5/22 - Tuesday

Jul 4

A1) Front Squat 5x5

*Start around 70% of 1RM FS and work up

A2) HS Walk Practice 5x25ft or Piked Shoulder Taps w/ feet on box 5x20 or Wall Walks 5x3

B) For Time:

400m Run

30 Pullups

20 Hang Power Snatches

300m Run

20 Pullups

10 Hang Power Snatches

200m Run

10 Pullups

5 Hang Power Snatches

T1- You pick the weight

T2- 75/55

T3- 95/65

T4- 115/75 and Chest to Bar Pullups

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

7/6/22 - Wednesday