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  • Spencer Arnold

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Friday October 26, 2018: Masters

Weightlifting (Snatch) Low Hang Snatch (2in off ground): Every 90 sec: Complete 5 sets of 2 @ 80% of best single from last week Weightlifting...

October 26, 2018: Competition

Complete in Order Strength: A) FS: 10 min. to find 2rm w/ 3 sec. hold in bottom of 1st rep B) 6 supersets -6 legless...

Thursday October 25, 2018: Masters

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

Wednesday October 24, 2018: Masters

Weightlifting (Power Cleans + Jerk) Clean and Jerk 3 minute cap at each percentage: 60/5, 70/4, 75/3, 80/2, 85/2, max reps @ 90% in 3...

October 24, 2018: Competition

Complete in Order Strength: A) 12 min. EMOM – 1 Jerk w/ 3 sec. pause in dip and split/receiving position *no misses B) BS: 5...

Tuesday October 23, 2018: Masters

Aerobic Work 5000m with rate changes every 1000m: 24-26-28-26-24 Row for a total of 5000 meters at a sustainable intensity, varying your stroke rate as...

October 23, 2018: Competition

Complete in Order Strength: A) 11 min. to find 3 rep touch’n’go full clean B) 8 min. Every 30 sec. -1 clean pull to explode...

Monday October 22, 2018: Masters

Weightlifting (Deadlifts) Deadlift from boxes at knees: 55/3, 65/3, 75/3*2 sets, 85/3*4 sets Conditioning For time: 100/80 Calorie Row EMOM 7 over the erg burpees...

October 22, 2018: Competition

Complete in Order Strength: A) 10 min. clock to find Max 2 rep Hang Snatch *You only get 2 misses *start with an empty bar...