Sunday, October 30, 2016

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.


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


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  2. A. 195
    B. until 210 i clean it but didnt get up
    C. 225/245/255/265/265/265
    MU 3/4/3/3/4
    wall ball fried my shoulders but all ub

  3. A. 225
    B. 195-275--failed at 280
    C. 285-300-315-330-335-350

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  5. A. 185
    B. 195->260 failed 270
    C. 275-280-285-290-300-315
    D. MU: 4-4-4-4-4
    WB: avg about :40 every set