Training arm work

Start with an overhead event such as the log lift or axle press. Make sure to clean each rep until it is too heavy, and then use your favorite alternate method for getting the weight to your shoulders. Most of the time you should do this exercise for heavy singles, unless you are preparing for a contest in which the most reps wins. Even in that case, it still helps to build up your maximum strength by doing singles at least some of the time. Do about 5 near max singles. Follow that up by doing some work for your traps. Heavy barbell shrugs are great, or you can substitute high pulls. Do about 4 sets of 10 reps for these. Today is another great time to get some arm work in, so follow the same protocol as you did on Monday, but use different exercises than you did earlier in the week.