9/20/22 - Tuesday

Sep 19

A1) Pause Back Squat 5x3

*2 second pause

**Start around 70% of 1RM BS and work up

A2) HS Hold Practice (Freestanding or Assisted) 5x Max Effort or HS Walk Practice

B) AMRAP 8

8 Thrusters

8 Burpees Over Bar

8 Pullups

T1- You pick the weight

T2- 95/65

T3- 115/75

T4- 135/95 and Chest to Bar Pullups

Mobility -

2 Rounds For Quality:

T-Spine Rotation (bottom of squat) x 20 each side

1:00 Foam Roll T-Spine/Lats

1:00 Bonesaw on Calves

1:00 Pigeon Stretch each side

Cat/Cow x 20

Arnold Chua

9/21/22 - Wednesday