When you’re Rich Froning, you go big or go home; and in many instances, that means using the heaviest weights your gym has. In one workout, the Games champion worked up to a heavy set of three dumbbell power snatches, three dumbbell snatches, and three overhead squats — and then did five sets there. His heaviest sets were done at 100 pounds — but only because they didn’t have any dumbbells that were heavier (obviously).

5 heavy sets on each side of 

• 3 DB power snatch
• 3 DB snatch
• 3 OHS

Dumbbell Snatch Complex. 3 Power Snatch 3 Snatch 3 Overhead Squats… worked up to a heavy set and did 5 sets (100# is the heaviest we had.) @thecrossfitmayhem @whatsrichdoing

A post shared by richfroning (@richfroning) on Nov 2, 2016 at 10:58am PDT

Tips for Dumbbell Efficiency

• Keep the DB close. The further away it is from your body, the heavier it’ll feel.
• Your legs have some of the strongest muscles in your body — use them to drive as much power as possible!
• This should be heavy but manageable. Go with a weight that’s challenging but feasible to do unbroken.

This is a spicy one. Pump up the jams to help boost your energy. Check out TWL’s Spotify playlists.

Main image: Fitness&Healthy Life/Facebook