This week we are publishing our Premium Competition and Masters Programs on the blog!
If you follow the blog consistently you’ll see the increased amount of detail and direction.
Complete in Order
Strength:
Muscle Snatch: 30-50/5*3 sets
Snatch from blocks above the knee – EMOM
40/3
50/3
60/3
70/2
75/2*4
FS: 3 sets working up… 4th set = 10RM
*get 10 reps, don’t stress if you have more in the tank
*blog coming this week outlining strength progression
Skill:
6 sets not for time on bar
-5 sec. hollow hold + 5 sec. arch hold + 5 kips + 5 kipping pullups (no butterfly)
*focus only on positions and keeping them throughout kips
Conditioning:
22 min. Clock
AMRAP
-600m Row
-21 wallballs (20/14)
-9 Burpees
Rest 1:1
*never redline… find a steady state that you can move and transition through
*if pace drops by more than 10 sec. from round to round – rest 2:1 on next
rest 3 min. then perform
4 min. tabata – Arch holds
*scale by dropping chest and lifting legs only
For free access to the App and access to Competition – Premium head to http://www.wodfollow.com/powerandgrace-competition