7-5-3 Wave - Arms...

Rope Hammer Curls - 110-120-130/120-130-140

*finish with Standing High Cable Curls - 40x10/50x10/60x10/80x5 (on level 13 on rack) 

Triceps Wheel Turns 5x5 & Sledgehammer Push Ups 5x5

Foot Elevated Bar Curls: 3x8

Neutral LeverEdge Close Grip Bench Press -

200-220-240/220-240-260

Head Under-the-BarHeadbanger Chin Ups - 3x15

Pseudo Planche Push Up - 3x5

Cash Out: Planche Practice: Got about a one second strait arm planche! Progress. 

Snatch Grip Deadlifts OTM - 30 & Planche Practice...

5 Snatch Grip Deadlifts OTM for 30 minutes @ 185lbs for 150 total reps

Planche practice: Did about 10 attempts. Trying to progress from a tucked planche into a half straddle planche. That sucked after 150 deadlifts!