| Warmup/flexibilty | -20 hollow V-ups
-4 min. tabata – arch rocks (tight and controlled) |
| Strength | 5 sets on rings -10 sec. L-sit hold + skin the cat + 10 Sec. L-sit hold (use a deep false grip) |
| Skill | A) 4 sets -4-8 Russian dips as able (stay hollow) B) UB Muscle Ups 1-2-3-4-5-6-7-6-5-4-3-2-1 scale w/banded saddle MU |
| Core | 2-3 attempts – climb the ladder until you break -1 strict TTB -1 R/L window wiper -2 strict TTB -2 R/L window wiper etc. |
Developing Power & Strength through the use of the Olympic Lifts.
April 20, 2016: 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 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.