Main Lifts & Shoulders (Snatch, OH Squat)

by jballan

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Summary

  • event_availableAugust 17th, 2018
  • schedule1 h
  • equalizer44 sets,  278 reps
  • fitness_center19429.02 lbs

1. Row 250m

  • Set 1: 1 x 1.02 lbs

Total: 1.02 lbs

2. Front Raises

  • Set 1: 10 x 20 lbs
  • Set 2: 10 x 20 lbs
  • Set 3: 10 x 20 lbs
  • Set 4: 10 x 24 lbs

Total: 840 lbs

3. Lateral Raises

  • Set 1: 10 x 20 lbs
  • Set 2: 10 x 20 lbs
  • Set 3: 10 x 20 lbs
  • Set 4: 10 x 24 lbs

Total: 840 lbs

4. DB Press

  • Set 1: 10 x 60 lbs
  • Set 2: 10 x 60 lbs
  • Set 3: 8 x 60 lbs

Total: 1680 lbs

5. Back Squat

  • Set 1: 15 x 63 lbs
  • Set 2: 15 x 63 lbs

Total: 1890 lbs

6. DB Snatch

  • Set 1: 4 x 60 lbs
  • Set 2: 5 x 80 lbs

Total: 640 lbs

7. Squat Snatch

  • Set 1: 8 x 33 lbs
  • Set 2: 5 x 63 lbs

Total: 579 lbs

8. Overhead Squat

  • Set 1: 5 x 33 lbs
  • Set 2: 5 x 63 lbs
  • Set 3: 5 x 83 lbs
  • Set 4: 5 x 73 lbs
  • Set 5: 5 x 63 lbs

Total: 1575 lbs

9. Power Snatch

  • Set 1: 5 x 33 lbs
  • Set 2: 5 x 63 lbs
  • Set 3: 3 x 83 lbs
  • Set 4: 5 x 73 lbs
  • Set 5: 5 x 63 lbs

Total: 1409 lbs

10. Deadlifts

  • Set 1: 5 x 115 lbs
  • Set 2: 5 x 115 lbs
  • Set 3: 10 x 135 lbs
  • Set 4: 6 x 135 lbs

Total: 3310 lbs

11. HSPU

  • Set 1: 5 x 155 lbs
  • Set 2: 5 x 155 lbs
  • Set 3: 5 x 155 lbs

Total: 2325 lbs

12. Pull Ups

  • Set 1: 3 x 155 lbs
  • Set 2: 3 x 155 lbs
  • Set 3: 3 x 155 lbs
  • Set 4: 3 x 155 lbs
  • Set 5: 3 x 155 lbs
  • Set 6: 3 x 155 lbs
  • Set 7: 3 x 155 lbs

Total: 3255 lbs

13. Wide Pull Ups

  • Set 1: 4 x 155 lbs
  • Set 2: 3 x 155 lbs

Total: 1085 lbs