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  • Spencer Arnold

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Wednesday October 31, 2018: Masters

Weightlifting (Press) Push Press Work up to a Heavy Single + 4×4 @ 80% of 1RM Rest 2 minutes between sets Interval Work For Time...

October 31, 2018: Competition

Complete in Order Strength: A) Split Jerk from rack/blocks: Work to heavy triple for the day B) BS: 5 sets of 3 building to max...

October 30, 2018: Competition

Complete in Order Strength: A) 10 min. EMOM – Squat Clean Thruster (Cluster) – you pick your jumps but weight must go up each min…...

Tuesday October 30, 2018: Masters

Weightlifting (Clean) Work up to a Heavy Single + 6×2 @ 80% of 1RM Rest 2 minutes between sets Aerobic Work 1 min, 2 min,...

Monday October 29, 2018: Masters

Gymnastics Tester 50 Bar Muscle Ups, for time Conditioning 5 rounds for time of: 20 Wall Balls, 20/14lbs 5 Squat Snatch, 135/95lbs For personalized masters...

October 29, 2018: Competition

Complete in Order Strength: A) Snatch EMOM – Starting w/ 50% of your 1rm perfrom 1 rep adding 10/5# each minute… stop before failure!! B)...

Sunday October 28, 2018: Masters

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

Saturday October 27, 2018: Masters

Aerobic Work 3 x 2000m rate increase 1st interval = 2k PR + 10 sec/ 500m 2nd interval = 2k PR + 7 sec/500m 3rd...

October 27, 2018: Competition

Complete in Order Strength: A)Starting w/ empty bar… 11 min. clock to find max for complex -Clean + Hang clean + Jerk B) 8 total...