| Warmup/flexibilty | 4 sets of 15 sec. – Hang from bar in arch position, have partner press t-spine forward and hold |
| Strength | 5 min. Every 30 sec. – 1 strict MU + 5 sec. L-sit at top |
| Skill | 6-8 sets as able – on rings – 4 kips + 3 MU + 1 MU negative |
| Core | -100 arch ups – weighted as able
-100 alt. hollow crossover crunches |
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.