1) Sumo Deadlift – 5×5
2A) Single arm kettlebell press 4 x 7 – 8kg
2B) recline rows 4 x 10
3A) DB hammer cheat curls – 2 x 8 – 20#
3B) Pushups – 2 x max reps
4) ab circuit x 3
barbell roll outs (red band assisted) x 10
plank hold 50 sec.
russian twist w/8kg kettlebell x 10/side
Hanging leg raise x 10
5) Grip work – 3 sets
25# plate pinch hold – 15 seconds
wrist roller x 4
The limiting factor today on a lot of the work was my grip. I had a heck of a time holding on to the bar on the deadlifts. On clean grip deads it’s not a problem until I get up around 200#, then I have to switch to an over/under grip, but on the sumos my hands drag on my thighs on the way up and I lose my hold on the bar.
Then pile on the rows, cheat curls, hanging leg raises and top it all off with the grip work and it’s a boiling cauldron of grip misery.
Hmmm, it’s almost like someone planned it that way.