Power & Grace Performance

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

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April 2, 2016: Movement

April 1, 2016 By powerandgraceperformance@gmail.com

Warmup/flexibilty -3 sets of 15 sec. HS hold on wall

– 3 sets of 5 perfect ring rows

Strength 6 sets of 3 behind neck pullups + 3 chinups + 30 sec. Hollow dead hang
Skill 5-7 sets as able at a steady pace
– 10 hollow candlestick roll to pistol
– 3-5 bar mu
– rest 2 min.
Core 5 min. Tabata
– Dragon flag
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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