Thunder Bros Arms
Superset
15-12-10-8
Close grip bench with 3 second negative and 1 sec pause at bottom
straight into
4x10
BB curls, 3 sec neg
Close grip weights 95, 115, 125, 145
BB curls at 65, 70, 75, 80
Superset
15-12-10-8
Dips on the horns
Banded with red band for the 15, bodyweight for the 12, weighted with 35# for the 10 and with 50# for the 8.
Straight into
15-12-10-8 each arm, alternating
DB curl with 3 sec negative, 35#
For time:
5 rounds
15 cal bike
10 deadlift 225#
10 box jumps, 24"
Time: 10:50
Bike at 75 rpm the first set then 62-65 the others. DL were 10 then all 6-4, shouldve held on for 10 on the last set. BJ ub.
15 min z2 bike
127 cals
Avg 48 rpm the first 7:30 min
Avg 58 rpm the 2nd 7:30
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