Strength:nA) Split Jerk From Rack: 5 sets of 1, ascending in weight each set to a heavy, non-maximal single in 8 minutes (no misses allowed)nB) Immediately after completing single drop the load 25% and complete 2 min ME Shoulder to Overhead.nC) BS: 70/2, 75/2, 80/3*6 sets, rest 60 sec between sets, no rest at the top of the squat
Skill: 4 setsnA1) Bench Press: 3 reps AHAP, NO RESTnA2) 30 ME Ring Dips, rest 2 min
Conditioning:nFor Time Complete
1k rown50 Vertical Bell KB Swings (70/53)n40 Wallball (30/20)n30 Toes To Barn500m rown40 KB Swingsn30 Wallballn20 Toes To Barn250m rown30 KB Swingsn20 Wallballn10 Toes To Bar
Developing Power & Strength through the use of the Olympic Lifts.
140129: 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.