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  • Spencer Arnold

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November 21, 2018: Competition

Complete in Order Strength: A) 10 min. EMOM – 2 Push jerks at 80% of max jerk B) BS: 4 rep max with 2 sec....

November 20, 2018: Competition

Complete in Order Strength: A) Every 90 sec. for 10 sets – 2 position clean -Clean from high hang + Clean from below the knee...

November 19, 2018: Competition

Complete in Order Strength: A) 5 Min. EMOM x 3 rounds -1 Hang snatch (above the knee) *build each minute *rest 1 min. after each...

Sunday November 18, 2018: Masters

Rest Day For personalized masters programming from Duke Burk, email duke@powerandgraceperformance.com

Saturday November 17, 2018: Masters

Deadlift 10×10 @ 50% of 1RM Rest 2min between sets Benchmark Workout(s) “Isabel” 30x Snatch @ 135/95lbs Rest until 10:00 “Jackie” Row 1000m 50x Thrusters...

November 17, 2018: Competition

Complete in Order Strength: A) 12 min. to find max 3 rep snatch from floor *not touch and go B) 10 min. to find max...

Friday November 16, 2018: Masters

Aerobic Work On the Rower: 5min Easy 10min Moderate 2min Fast Rest 2min, Two sets Snatch Hang, Above the Knee Quickly work to a Heavy...

November 16, 2018: Competition

Complete in Order Strength: A) 4 supersets – rest 90 sec. b/n each movement – 10 barbell bent rows **focus on balance and pulling with...