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Spencer Arnold
Posts
October 1, 2016: Competition
Complete In Order Strength: A) In 12 min. Find max Snatch + 2 OHS B) 12 min. EMOM -work to 2 rep Thruster max from...
September 30, 2016: Competition
Complete In Order Strength: A) Snatch grip Push Press + 1 OHS: Work to a heavy 2+1 for the day with no misses B) BS:...
September 30, 2016: Weightlifting
Post Results in WODfollow for FREE: A) Muscle Clean: 3 sets of 3 as warmup B) Power Clean: Heavy but perfect single C) Clean Pull:...
September 28, 2016: Weightlifting
Post Results in WODfollow for FREE: A) Muscle Snatch: 3 sets of 3 as warmup B) Snatch: Work to a Heavy Double with no misses...
September 28, 2016: Competition
Complete In Order Strength: A) 10 sets working to max- 2 FS + 1 Split Jerk *no misses *focus on footwork B) FS: in 10...
September 27, 2016: Competition
Complete In Order Strength: A) Clean Pull + Clean: Every 2 min. Working to a heavy double for the day *don’t fail B) Deadlifts: 10...
September 27, 2016: Weightlifting
Post Results in WODfollow for FREE: A) Snatch Balance: Heavy Double B) Power Snatch: Heavy but perfect single C) Snatch Pull: 90/2, 100/2, 105/2x2sets Click...
September 26, 2016: Weightlifting
Monday marks the beginning of a 3-week competition prep, designed to peak you for the competition on the final weekend of the American Open Qualifying...
September 26, 2016: Competition
Complete In Order Strength: A) Hang Snatch: 12 min. EMOM – 2 reps from the Hang working to a heavy double for the day B)...