Power & Grace Performance

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140426: Competition

April 25, 2014 By powerandgraceperformance@gmail.com

Strength:
A) Cleans Only: Every minute: 3 reps. Start @ 50%, add 5% up to 85%
B) Bent Over Row: 4×8, rest 90 sec
C) Jerk Recovery: 3 sets of 3 + 10 sec hold on last rep @ 100%, rest 90 sec

Conditioning:
10 Rounds: 25m prowler push high handle (300/200), 10 Russian KB Swing (70/53), 25 m prowler drag (back style with straps), 5 Burpee Over Box Jumps (30/24)

Skill:
Tabata Hollow/Arch: 20 sec hollow, 10 sec rest, 20 sec arch, 10 sec rest x 8 rounds

powerandgraceperformance@gmail.com
Author: powerandgraceperformance@gmail.com

Filed Under: 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 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.

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