18FEB: Run, Arms! Run!

I jogged 1 mile in the afternoon.  I know that isn't much, but I only had a pair of Vans, so it started hurting my feet, shins, and calves at a half mile.  After my evening session at the gym, I went and bought a pair of running shoes, and ran another 1.5 miles Tuesday night.  So the day looked like this:

Noon:
  1. 1 mile jog

Evening:
  1. Dumbbell warm-up complex:
    a. Turkish get-up: 40 x 3/3, 3/3
    b. 1-leg deadlift:  40 x 5/5, 5/5
    c. 1-arm snatch: 40 x 5/5, 5/5
    d. Windmill:  40 x 5/5, 5/5
  2. Agile-8 + back bridges
  3. Pullups:  BW x 5,4,3,2,2
  4. 1-arm db preacher curl:  25x6/6; 30x1/1; 27.5x6/6; 35x1/1; 30x6/6; 40x1/1; 32.5x6/6
  5. EZ-bar reverse grip preacher curl:  45x8,8,8,8
  6. Incline db curl drop-set: 30s x 8 - 20s x 5* - 10s x 12
  7. a. barbell forearm extension:  25 x 15,15,15
    b. barbell forearm flexion: 25 x 20, 15, 20
  8. Dynamic side plank:  10,10,10
  9. plank:  20sec, 20sec
Night:
  1. 1.5 mile jog


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