I call this the ‘All barbell, back like a bag of snakes” workout.

Hang power snatch:
40kgs x 5
50 x 5
60 x 5
70 x 3
80 x 3
90 x 2
100 x 2
105 x 1

Snatch grip high pull:
100kgs x 6
120 x 5
120 x 5
120 x 5
120 x 5

Barbell rows:
100kgs x 12
120 x 10
140 x 8
140 x 8
140 x 8

Inverted rows:
3 sets till failure- 14, 12, 8

Barbell Shrugs:
150kgs x 20
190 x 15
210 x 12
230 x 10

Back hyper extensions:
One set till failure: 50 reps

Pictured here is the second banner that is part of what is going to eventually cover two entire walls until it looks like one big mural of awesomeness. The image is from an old photograph of Kaz and John Pall Sigmarsson battling head to head in a farmers walk event back in the 80’s. My friend Jennifer from ‘Iron and Emotion Design’ does my design work now and does an excellent job with these things. We have two banners finished and hanging already and will be getting three more in the near future.

The Best Gym in the Hood


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