Strength: Max Day!!!- Post your PRs to instagram and tag #powerandgraceperformance Snatch: Find 1rm CJ: Find 1 rm Skill: Death by strict hollow Pullups Conditioning: 3 rounds for time -800m Run -10 CTB -10 HSPU -10 Wallballs (20/30) *if no … [Read more...]

Strength: A) Bench Press: Work to a 3 rep max Bench -Then 3 sets of 3 at 90% of max for the day B) 3 sets -20 alt. DB strict single arm press (R=1, L=2) -10 Chest supported reverse flies (hold top for 1 count) -10 Incline DB bench press C) FS: Work … [Read more...]

Strength: A) Power Snatch Double: EMOM - start at 50% and build but do not fail C) Power Clean and Split Jerk Double: EMOM - start at 50% and build but do not fail D) FS: Work up to clean max for 3 sets of 1 -Singles done EMOM" Skill: A) 4 sets … [Read more...]

Strength: A) Strict press in jerk: 4 sets of 4 B) Clean and Jerk: Every 2 min. Work to a heavy double for the day C) Every :45 sec. for 10 rounds -1 clean pull at 90% of max clean + 6 sec. return to floor tracing correct bar path Skill: 4 … [Read more...]

Complete In Order Strength: A) Snatch Balance: Work to heavy double in 5 sets B) Snatch: Every 90 sec. Work to a heavy double for the day C) FS: Work to a heavy double for the day and complete 4 total sets at that weight Skill: A)5 sets: 2 Hollow … [Read more...]

Complete In Order Strength: A) Snatch to max B) CJ to max C) Find max triple in FS Conditioning: 25 min. AMRAP -100 m empty sled push -25 CTB pullups -50 m empty sled push -50 alt.walking lunge steps (R=1,L=2) -25 m empty sled push -25 OHS … [Read more...]

Complete In Order Strength: A) Bench Press: 4x8 @ 85% of 8RM from last week B) BS: Work up to heavy double and complete 4 sets at heavy double every 2 minutes Conditioning: 3 Rounds: 4 minute running clock, 2 minute rest between rounds: 50 DU 50 … [Read more...]

Complete In Order Strength: A) Clean up to heavy single for 3 sets of 1 every 90 sec B) BS: Work up to heavy double and complete 4 sets there every 2 minutes Conditioning: For Time: 800m run 15 Burpees 400m run 10 Burpees 200m run 5 Burpees For free … [Read more...]