Strength:nA) Muscle Snatch + OHS: 50/3+3, 60-65/3+3*2 sets, rest 60 secnB) Power Snatch: 60/3, 65/3, 70-75/3*3 sets, rest 2 minnC) FS: 5×5 @ 80%, rest 2 min
Skill:nA1) 3-6 UB MU + ME L-Sit @ Top, rest 60 sec, 4 setsnA2) 10 Alt Pistols, weighted as able, rest 90 sec: 4 sets
Conditioning:n3 RFT:n12 Deadlifts (185/135)n12 Box Jumps (24/20)
nTHENnRest 1:1
n3 RFT:n12 C2B Pullupsn12 Wall Ball (24/20)
Developing Power & Strength through the use of the Olympic Lifts.
140421: Competition
"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.