bygbadwulf

doing it Doug Hepburn style, but with exercises I need plus grip work

warm up

with weight I can do for 3 reps, with 3 - 5 minutes rest
1 - arm thick dumbbell clean & press - 2 warm up, then 5 x 1, each arm
alternated with
band assisted eagle claw pullups - 2 warm up, then 5 x 1
Trap Bar Deadlift - 2 warm up, then 5 x 1
Formulator wrist curl - 5 x 1
Formulator reverse Wrist curl - 5 x1
Grippers - 5 x 1

rest 10-15 minutes

with weight I can do for 8 reps,
all the same exercises as above, but 6 x 3 with 1 minute rests

then eating then yardwork and begin smell to something like 3 months tuna and spinach