hang snatch 95# for 15 reps superset with
dumbbell swing, 30# dbells for 25 reps
4 round in 14:28
band resisted sudden-stop curl: bar x 4 x 3 This is hard to explain. You set the bands up so they’re doubled up across the path of the bar. Then you curl and smash the barbell into the bands as hard as you can so the bar comes to a sudden but not injurious stop. This is a warmup movement for activation purposes; I don’t think it really does anything else.
oly bar semi-strict curl: 95 x 5 x 10 superset with
overhead rope extension: 100 x 10, 120 x 4 x 10
barbell preacher curl: 45 x 8, 45 x 10, 45 x 8 superset with
light band decline extensions x 15, 20, 18
My pump was severe and I double headed Taco John and Burger King afterward.