7-5-3 Wave - Arms...

AM: Metfit

EZ Barbell Curls - 90-100-110/100-110-120 then, 120lbs x 5  

Dips - 70-90-115/90-115-145(2) then, 135lbs x 5 

Rotational DB Curls - 35-40-45/40-45-50

LeverEdge Close Grip Bench Press - 

230-250-270/250-270-290

Cash Out: 

Two Hand Kettlebell Curls - 15 second static gold then 15 reps @ 53lbs

Close Grip BP - Max Reps @ 205lbs - 2 reps 

PM: Driveway

7-5-3 Kettlebell Hang Cleans

35x7

53x5

70x3 then,

53x7

70x5

97x3 (from the ground).

*Each arm. 60 reps total 

“The clean is a really fast bicep curl. If you look back at iron history you’ll see that old-time greats like Arnold used to favor cheat curls - what ended up being a reverse grip hang power clean. That’s exactly what the kettlebell clean is, with the added bonus that comes with the swing elements found within it”. - Breaking Muscle