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17.3 ... not a dumbbell workout

March 10, 2017

Finally, what everyone has been waiting for...heavy barbells.


Prior to 8:00, complete:

3 rounds of:

6 chest-to-bar pull-ups

6 squat snatches, 95/65 lb.

Then, 3 rounds of:

7 chest-to-bar pull-ups

5 squat snatches, 135/95 lb.

*Prior to 12:00, complete 3 rounds of:

8 chest-to-bar pull-ups

4 squat snatches, 185/135 lb.

*Prior to 16:00, complete 3 rounds of:

9 chest-to-bar pull-ups

3 squat snatches, 225/155 lb.

*Prior to 20:00, complete 3 rounds of:

10 chest-to-bar pull-ups

2 squat snatches, 245/175 lb.

Prior to 24:00, complete 3 rounds of:

11 chest-to-bar pull-ups

1 squat snatch 265/185 lb.

*If all reps are completed, time cap extends by 4 minutes.


Initial thoughts: Start pacing from the beginning. For the ladies and gentlemen that are just looking to get to round 3. Make sure you are pacing from the beginning. Your muscular endurance for CTB is probably low so don't start with huge sets. Be smart about the number of reps you choose and stick to your plan. For you there isn't much time to stand around. The round of 6's should be all singles or doubles if you practice TNG. Round of 5's should be quick singles. Go ahead and get it through your head that when you get to that next barbell @185/135 the weight will feel heavy. It doesn't matter, trust your training...no misses! 

If you will be moving past that, more than likely your muscular endurance for CTB is higher so you can go with a bigger sets with quick rest.


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