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Spencer Arnold
Posts
September 9, 2016: Competition
Complete In Order Strength: A) Bench Press: 5 sets of 6 at 90% of last weeks 5RM B) BS- Find 2rm for the day -every...
September 7, 2016: Competition
Complete In Order Strength: A) Front Squat: Work to a heavy double and perform 2 sets of 2 -Every 2 min. B) In 5 sets...
September 7, 2016: Weightlifting
Post Results in WODfollow for FREE: A) Front Squat: 60/5, 70/3, 80/3, 85-90/2*2 sets B) Muscle Snatch: Work up to Heavy double C) Power Snatch:...
September 6, 2016: Competition
Complete In Order Strength: A) Press in Split: work up to heavy double in 4 sets B) Clean & Jerk: Work to heavy double with...
September 6, 2016: Weightlifting
Post Results in WODfollow for FREE: A) Snatch: 60/2, 70/2, 80/2, 85-90/2x3sets B) Hang Clean: 60/2, 70/2, 80-85/2x3sets C) Jerk: Work up to Heavy Triple...
September 5, 2016: Weightlifting
Post Results in WODfollow for FREE: A) Drop Snatch: Work up to heavy Triple B) Hang Snatch: 60/2, 70/2, 80-85/2x3sets C) Clean & Jerk: 60/2,...
September 5, 2016: Competition
Complete In Order Strength: A) Snatch SOTTS: work up to heavy double in 4 sets B) Snatch: Work to heavy double with no misses -THEN...
September 3, 2016: Competition
Complete In Order Strength: A) Front Squat: 4 sets of 10 building to a heavy set B) Snatch Pull + Snatch: Building to a heavy...