Developing Power & Strength through the use of the Olympic Lifts.
Week 11 / 20
Day 5
A) FS: 4 sets of build to heavy set of 6,
then 4 sets of 6 BS at the same weight
B) Snatch Pull with pause just below knee: 90/3, 95/2×3
C) Pendlay Row: 5 sets of 6 AHAP
D) 4 Supersets:
DB Fly: 8 AHAP
Band Pull apart: 12
Ring Pushup: 12
"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.