10/15/25 - Wednesday

Written By Arnold Chua

A1) Split Jerks 7x2

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

A2) Strict Pullups 5x5 or Pullup Progressions 5x10

B) EMOM x12

1- Max Shoulder to OH

2- Max Box Jump/Step Overs

3- Max Toes to Bar

4- Rest


T1- Scale as needed

T2- 95/65

T3- 115/75

T4- 135/95


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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10/14/25 - Tuesday