Strength:nA) CJ to max in 12 min (1 miss allowed)nB) Clean Deadlift x 3 @ 10% more than max x 4 sets every 60 sec
Skill: 4 setsnA1) Deficit/Parallete HSPU x 3 reps @ tempo: 60X3 (6 sec down, no pause, up AFAP, 3 sec pause at top), rest 60 secnA2) Parallete L-Hold ME (minimum of 30 sec up to 60 sec), rest 60 sec
Conditioning:nAMRAP in 6 min:n10 Power Snatch (95/65)n10 Toes To Bar
Rest 6 min
AMRAP in 6 min:n10 Thrusters (95/65)n10 Rebounding Box Jumps
Developing Power & Strength through the use of the Olympic Lifts.
140124: Deep Performance
"Be strong, and let us use our strength for our people and for the cities of our God, and may the LORD do what seems good to him." – 1 Chronicles 19:13
Power and Grace Performance, based in Lawrenceville, GA, provides online programming for weightlifting, competitive exercise, and fitness oriented gymnastics. We also provide seminars and personalized/remote coaching. Contact us with any questions you may have.