9/17/25 - Wednesday

Written By Arnold Chua

A1) Pause Bench Press 5x3

*Start at 60% of 1RM Bench Press and work up

**2 second pause on chest

A2) Strict Pullups 5x5 or Pullup Progressions 5x10

B) EMOM x12

1- Max Hang Power Snatches

2- Max Toes to Bar

3- Max HSPU or Pushups

4- Rest


T1- Scale as needed

T2- 75/55

T3- 95/65

T4- 115/75


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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9/16/25 - Tuesday