Monday October 31st 2016

This weeks comp blog follower that we are introducing is

Артем Володько

 

 1) Where do you currently train? Country/gym type.
Belarus, Brest, normal fitness-gym with "Concept 2" :)
2) How long have you been training in this sport?
 1,5 years.
3) Any sports background?
No sports background.
4)  Do you have aspirations to compete in Crossfit Open, Regionals/Games? Have you been doing so?
In the future, there is a goal to competitive at Open.
5) Favorite lift and movements?
Vertical/gorizontal presses.
6) What movements do you need to work on?
Squat, deadlift, all Oly lifting, pull-ups, DU's and "pistols".
7) Long term goals of training?
Good to competitive at the Open. Become a smart coach.

Training:

A. Power Clean; 1 rep every minute for 5 Min @75-80% 1RM
B. Clean; 1 rep every minute until failure; start @70% and add 5-10lb/ set
C. Back Squat; 3-3-2-2-1-1; rest 2-3m (heavy, but no grinders)
+
EMOM for 15 Minutes:
1st: 3-5 Unbroken Muscle Ups
2nd: 20 Wall Balls AFAP 20lb/14lb
3rd: :30 Row @ 85% effort