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  • Spencer Arnold

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Movement: June 18 2016

Warmup: with empty barbell -10 jerk grip OHS -1 min OH hold -10 Jerk grip OHS A) 5 sets – Start ~10 ft. from wall...

Weightlifting: June 18 2016

Complete In The Following Order A) Sotts Press: 4×4 to 4RM that is perfect! B) Snatch: 60/3, 70/3, 75/2, 80/2, 83-85/2*4 sets C) Press in...

Competition: June 18 2016

Complete in Order Strength: A) Sotts Press: 4×4 to 4RM that is perfect! B) Snatch -every 90 sec.: 60/3, 70/3, 75/2, 80/2, 83-85/2*4 sets C)...

Movement: June 17 2016

Warmup: Accumulate 3 min. hanging on bar (pullup grip) *relax and just hang, A) 4 Super Sets, Rest as needed but keep a steady pace...

Weightlifting: June 17 2016

Complete In The Following Order A) BS: Every 60 sec complete 3 reps @ 75% x 6 sets B) Tall Clean: 40-50/5*3 sets C) Clean...

Competition: June 17 2016

Complete in Order: Strength: A) Bench Press: In 6 sets find 3rm -Then 2 sets of 3 at 85% of 3rm 3 sets B1) 10...