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Spencer Arnold
Posts
October 16, 2018: Competition
Complete in Order Strength: A) Clean + 3 FS (1+1=1) *find max for the day B) DL: Every 90 sec. for the following reps and...
Tuesday October 16, 2018: Masters
Weightlifting (Snatch) Low Hang Snatch (2in off ground): Every 90 sec: Starting at 80% work up to new single Gymnastics Training (HS) Five sets of:...
Monday October 15, 2018: Master
Aerobic Work 4 x 5 min / 3 min easy Ski four 5 minute pieces. Ski for three minutes at light pressure between each piece...
Sunday October 14, 2018: Masters
Rest Day For personalized masters programming from Duke Burk, email duke@powerandgraceperformance.com
Power and Grace Radio | Episode 37: Programming & Starting a Weightlifting Program
In this edition of Power and Grace Radio, J.J. and Spencer talk discuss recent events in weightlifting, how to start a club, and how to...
October 13, 2018: Competition
Complete in Order Strength: A) In 12 min. Work to max hang snatch + full snatch (Touch and Go) B) 3 sets of 4: Jerk...
Saturday October 13, 2018: Masters
Weightlifting Split Jerk Every 90 sec Work up to a new 1RM Gymnastics 10 min. Banded march w/ 14/20 medball in bearhug *put on dip...
October 12, 2018: Competition
Complete in Order Strength: A) FS: 12 min. to find 7 rep max – first 2 reps have 1 sec. pause at bottom *only 3-4...
Friday October 12, 2018: Masters
IWT Three rounds of: 10 Power Cleans, 50% of 1RM Clean 90 second Row @ 90-95% effort Rest 2 min 5 minute break Three rounds...