| 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 |
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.