Fri, 1 Jun 18

WL & Assistance Work @ BSG

Seated KB Box Jumps

5xBW to 30"

3x20 to 30"

2x3x20 to 33.5"

3x20 to 36"

Hang Power Snatches

barbell warmups:

snatch grip btn press x 10

OHSQ x 10

muscle snatch x 10

h.p. snatch:

4x20 kg

4x40 kg

2x50 kg

2x4x60 kg

4x70 kg

Hips were working like a well oiled machine on these today and I had good contact and lat activation for all sets.

Fat Neutral Grip Lat Pulldowns/Triceps Pushdowns


Emphasis on scapular depression and 1:1:4:1 tempo for pulldowns.

DB Curls/GHR Back Extensions

10ea x 55/15x25

10ea x 55/15x30

10ea x 55/15x35