7/9/21 - Friday

Jul 8

A1) Pause OH Squat 5x5

*Start around 60-70% and work up

**2 second pause in the bottom

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

B) For Time:

9 Thrusters

18 Deadlifts

27 Pullups

18 Deadlifts

9 Thrusters

T1- You pick the weight

T2- 115/75

T3- 135/95

Competitor- 155/105 and C2B

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

7/10/21 - Saturday