random speed reps of curl to rev up the CNS
arm wrestler curl: worked up to 115 x 8 which is a PR
superset with 35 x 10 and 40 x 6, both PR’s I think
reverse oly bar curl: 75 x 2 x 10
preacher curl: bar x 40 and 45 x 20 with iso
dips: bw x 10, 12, 15 and 20 That 20 repper was hard. Don’t know what I weigh, but 20 dips seems legit for someone between 250 and 260.
Then I went out and walked around the cross country course (air temp approximately 50 degrees FYI). I took my kitchen timer and walked briskly for two minutes and then did a set of five 8-ct bodybuilders as fast as possible. I did that for about 28 minutes so I would be sure I got 10 rounds in. It really wasn’t that hard. Next time I’m going to jog the two minute part. Or something, I haven’t decided.