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 Clean: 30-50/4*3 sets
Clean from bocks at mid thing – Every 90 sec.
50/5
60/4
70/3
80/2
85/1*4
DL: 3 sets working up… 4th set = 10RM
*All DL for next strength cycle use double overhand/clean grip/no straps
*get all 10 reps
Skill:
4 sets
-3 Strict hollow ring pullups + 3 Hollow/arch kips + 3 MU
*immediatly drop and perform 10 hollow rocks after each set
Conditioning:
6 rounds for time
20 UB KB swings (70/55)
50m farmers carry (70/55s)
50 UB DU
Rest 2:1
*Push these rounds with practice working a skill (DU) under pressure, big rest after each to reset
Rest 2 min. then perform
3 rounds
-20 ghd situps
-20 ghd hip extensions (don’t overarch back)
For free access to the App and access to Competition – Premium head to http://www.wodfollow.com/powerandgrace-competition