Make a Rolling Thunder handle:
2" pipe, 6" length x 1
1–2' chain and carabener or oval lock
1.5"/1" T-coupling
1" pipe, 1' length
1"/2" flared coupling
Make 2 x 2 wrist/finger "roller":
LINK
Try cable fly negatives:
Set plates
Get handles into position at sagittal plane or so
Attach safety lock (oval lock or carabener)
Hold for time
Warmup with chain-flail:
Loop chain on pipe and spin!
Ice forearms every couple days:
Hot water… not so much
GOALS: SQ 405 lbs, DL 485 lbs, BP 315 lbs, CoC #3 for reps
SQ = back squat, FSQ = front squat, OSQ = overhead squat, HSQ = hack squat, BSQ = Bulgarian squat, JSQ = Jefferson squat, ZSQ = Zercher squat, GSQ = goblet squat;
DL = deadlift, SDL = snatch deadlift, RDL = Romanian deadlift;
(D/I)BP = (decline/incline) bench press, PU = pullup, MP = military press, CL(J) = clean (and jerk), SN = snatch;
bb = barbell, db = dumbbell, kb = kettlebell, mb = medicine ball &c.
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