Weightlifting:
A) Power Snatch: 70/2*3 sets, rest 60 secnB) Power Clean + Push Jerk: 70/2+1*3 sets, rest 60 sec
Strength:nA) FS: 3 sets of 3 @ 80% of best 3RM, rest 90 sec
Skill:nA) 4-6 Muscleups + ME Dips on rings, rest 90 sec: 4 rounds n*if 6 MU is easy then do strict for 4-6 reps
Conditioning:n6 Rounds: 500m row @2k pace, 8 Strict Pull-ups, 12 GHD Sit-ups
Developing Power & Strength through the use of the Olympic Lifts.
140113:Deep Performance
"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.