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Spencer Arnold
Posts
September 03, 2016: Weightlifting
Post Results in WODfollow for FREE: A) Snatch Push Press: 3 sets of 4 as warmup B) Snatch: Build to 90% for 1 single It’s...
September 2, 2016: Competition
Complete In Order Strength: A) Bench Press: 5 sets of 5 -building to a heavy set B) Front Squat: 2 RM w/ first rep 3...
September 02, 2016: Weightlifting
Post Results in WODfollow for FREE: A) Back Squat: 3 Singles at 2RM weight B) Clean Pull + Hang Clean + Clean: 4 sets at...
August 31, 2016: Competition
Complete In Order Strength: A) Back Squat: 3 sets of 10 at 60% w/ 90 second rest B) Behind Neck Jerk: 5 sets at a...
August 31, 2016: Weightlifting
Post Results in WODfollow for FREE: A) Snatch Balance: 3 sets of 3 as warmup B) Snatch from Blocks above knee: 70/2, 75/2, 80/2x2sets C)...
August 30, 2016: Competition
Complete In Order Strength: A) Clean from Blocks Below Knee: work to 80% Then 3 sets of 2 B) Deadlift: Clusters: 3.3.3 x 5 sets...
August 30, 2016: Weightlifting
Post Results in WODfollow for FREE: A) Muscle Clean: 3 sets of 3 as warmup B) Clean from Blocks Below Knee: 70/2, 75/2, 80/2x2sets C)...
August 29, 2016: Weightlifting
Post Results in WODfollow for FREE: A) Front Squat: Find Heavy Single for the day B) Pressing Snatch Balance: 3 sets of 3 for warmup...
August 28, 2016: Competition
Complete In Order Strength: A) Front Squat: Find Heavy Single for the day B) Snatch Pull + Hang Snatch + Low Hang Snatch: 5 sets...