Strength:nA) Power Snatch + Snatch + Snatch Push Press + Snatch Balance: 4 sets of 1+1+1+1 @ 75%nB) BS: 3×1.1.1 (80/83/85) cluster: rest 10 sec beween singles and 3 min between sets. Increase load to prescribed percentages each rep.
Skill:n4 sets:nA1) Strict Chest to Ring Pullups x 5, weight if possible, rest 90 secnA2) Close Grip Bench x 5, rest 90 sec
Conditioning:nRepeat Open Workout
OR
Rest
OR if you feel good complete:
EMOM x 8 min:nOdd Min:n5 Power Clean (135/95)n10 BJ (24/20)nEven Min:n5 Push Press (135/95)n10 Pullups
Developing Power & Strength through the use of the Olympic Lifts.
140310: 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.