| Warmup/flexibilty | -2 min. banded hip distraction e/ leg
-12 behind neck PU |
| Strength | 5 sets of 8 alt. weighted pistols as able |
| Skill | A) 8 min. alt reverse tabata (10 on/20 off) 0:00- on bar, hollow false grip hold :30- Dragon flag holds as low to ground/bench as possible B)Every 20 sec. for as long as you can hold – |
| Core | 6-8 sets – on ground/ seal roll to each position -:10 sec. Hollow hold -:10 sec. arch hold -:10 sec. Hollow rocks -:10 sec. arch rocks -:20 sec. rest |
Developing Power & Strength through the use of the Olympic Lifts.
April 30, 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.