| 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 |
| 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 |
Developing Power & Strength through the user of Olympic Lifts and powerlifiting.
"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.