9/15/21 - Wednesday

Written By Arnold Chua

A) Split Jerk 10x2

*Start at 70% of 1RM Split Jerk and work up

B) 3 Rounds For Time:

400m Run

21 Shoulder to OH

12 Pullups

T1- You pick the weight. Can sub DBs for S2OH

T2- 75/95

T3- 95/65 and Chest to Bar Pullups

Competitor- 115/75 and Bar Muscle Ups

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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9/17/21 - Friday
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9/14/21 - Tuesday