Power & Grace Performance

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April 11, 2016: Movement

April 10, 2016 By powerandgraceperformance@gmail.com

Warmup/flexibilty Accumulate 3:00 hanging from bar in jerk grip distance (last week, I promise)
Strength 3 sets to find 5 rm weighted strict PU (beat last week)

Then 3×5 at 88% of 5rm
(also last week)

Skill 18 min. EMOM – all on bar
min. 1 – 8 kips only + 2 L-sit pullups
min. 2 – 8 butterfly pullup + 1 bar MU
min. 3 – 5 sec. hollow hold + 5 sec. arch x 3
Core 200 weighted russian twists
– every 25 stop and perfrom 5 weighted arch ups
powerandgraceperformance@gmail.com
Author: powerandgraceperformance@gmail.com

Filed Under: Movement

"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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