Developing Power & Strength through the use of the Olympic Lifts.
Weightlifting:
Cleans Only: 70/6, 75/5, 80/4, 85/3, 90/2, 95/1, 80/1*9 sets every 30 sec
B) Jerk From Rack: 60/3, 70/3, 75/2, 80-85/2*4 sets
C) Jerk Drives: 85-90/5*3 sets to eyebrow height
Strength:
A) Incline Batwing Static Hold: 4 sets of 10 sec hold AHAP
B) Weighted Chinup: 3×5
C) Med Ball GHD Situp: 3×10
"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.