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1. Strict Muscle Snatch + Muscle Snatch + Snatch Balance Without A Dip + Sotts Press

Lifting: Muscle Snatches, Snatch Balances and Sotts Press

Muscle Snatch 6-6-6, using heaviest weight per set Snatch Balance 3-3-3, using heaviest weight per set Sotts Press 3-3-3, using heaviest weight per set

Strict Muscle Snatch + Muscle Snatch + Snatch Balance Without A Dip + Sotts Press (3+3+3+3) x 3

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2. Snatch Balance + Pause OHS + Snatch Balance

Lifting: Snatch Balances, Pause Overhead Squats and Snatch Balances

Snatch Balance 1-1-1-1, using heaviest weight per set Pause Overhead Squat 2-2-2-2, using heaviest weight per set Snatch Balance 1-1-1-1, using heaviest weight per set

Snatch Balance + Pause OHS+ Snatch Balance: (1+2+1) x 4.

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3. Snatch to 2" Squat + Snatch to Parallel + Full Pause Snatch

Lifting: Power Snatches and Pause Snatches

Power Snatch 2-2-2-2, using heaviest weight per set Pause Snatch 1-1-1-1, using heaviest weight per set

Snatch to 2” squat + Snatch to Parallel + Full Pause Snatch (three second Pause in Squat)(1+1+1) x 4 working sets.

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4. Snatch

Snatch 2-2-1-1

Snatch 2-2-1-1 Use the heaviest weight you can for each set. Rest as needed between sets.

Start 2.5-5 kg heavier than the weight you ended on in the complex above.

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5. Pause Back Squat + Front Squat

Lifting: Pause Back Squats and Front Squats

Pause Back Squat 2-2-2-2-2, using heaviest weight per set Front Squat 3-3-3-3-3, using heaviest weight per set

Pause Back Squat + Front Squat (2+3) x 5 sets. Pause for 2 seconds in back squat.

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6. Weighted Hip Extensions, Single Leg Wall Sits & Lat Pull Downs

3 RFT: Weighted Hip Extensions, Single Leg Wall Sits and Lat Pull Downs

3 rounds for time of: 15 Weighted Hip Extensions, pick load Single Leg Wall Sit, 1 min 10 Lat Pull Downs

3 sets: Weighted Hip Extensions x 15 (use a barbell) Single Leg Wall Sit x 30 seconds each leg Lat Pull Downs (pull to behind the neck) or pull ups (pull to behind the neck) x 10

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FT: Double Unders, Strict Handstand Push-ups, Double Unders and Strict Deficit Handstand Push-ups

For time: 100 Double Unders 20 Strict Handstand Push-ups 100 Double Unders 20 Strict Deficit Handstand Push-ups, 8/4 in

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Nothing assigned for May 21, 2018


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