8/13/25 - Wednesday

Written By Arnold Chua

A1) 5x (3 Strict Press + 3 Push Press)

*Start at 70% of 1RM Strict Press and work up

A2) Gorilla Rows 5x10

B) 4 Rounds For Time:

200m Run

10 Pullups

10 Hang Power Cleans


T1- Scale as needed

T2- 95/65

T3- 115/75

T4- 135/95 and Chest to Bar Pullups


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
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8/12/25 - Tuesday