Strength:nA) FS + Push Press + Split Jerk: 4 sets of 5+5+3 AHAP, rest ONLY 60 secnB) Clean Deadlfit + Hang Power Clean: 5+3 x 4 sets, rest ONLY 60 secnC) BS: 3×10 @ 70%, rest 2 min
Skill:n5 attempts: ME (up to 25m UB per attempt) HS Walk, rest as needed, if you are able to complete 25m UB then create an obstacle course to walk around
Conditioning:n3 Rounds: n800m runn15 Bench Press @ BWn15 Strict Chinupsn15 GHD Situps
Developing Power & Strength through the use of the Olympic Lifts.
140409: 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.