Strength:nA) Split Jerk From Rack: EMOM x 6 min: Complete 3 reps touch and go, add weight each set to heavy touch and go triplenB) BN Jerk Balance: 4 sets of 5 between 60%-70%, rest as needednC) BS: 5×6 @ 80%, rest 2 min
Skill:nA) Eccentric HSPU: 6-8 Reps @ 71X2 (kipping is allowed but only as needed): 3 sets, rest 2-3 minnB) Bench Press: 3×5, use heavy working weight for all 3 sets, rest 2 min
Conditioning:n5 Rounds:n250m rown5 Power Snatch (135/95)n10 TTB nRest 3 min
Developing Power & Strength through the use of the Olympic Lifts.
140423: 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.