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 user of Olympic Lifts and powerlifiting.
"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 Suwanee, 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.