9/19/22 - Monday

Sep 18

A1) 7x (Hang Clean Pull + Hang Clean + Clean)

*Start at 60% of 1RM Clean and work up

A2) Hollow to Arch Swings 5x 7-10 or Hip to Bar/Rings 5x 3-5

B) For Time:

21-15-9

Hang Power Clean

Pushups

Calorie Row/Bike/Ski

T1- You pick the weight. Can sub DBs if needed.

T2- 95/65

T3- 115/75

T4- 135/95 and Ring Dips

Mobility -

1:00 Foam Roll IT Band each side

1:00 Side Lying T-Spine Rotation each side

1:00 Foam Roll Lats

1:00 Pigeon Stretch each side

20 Cat/Cows

Arnold Chua

9/20/22 - Tuesday