Power & Grace Performance

Developing Power & Strength through the use of the Olympic Lifts.

Category: Competition

Competition

June 27, 2018: Competition

Complete in Order Strength: A) Power Jerks from rack/blocks: 11 min. to find 3rm B) BS: Every 30 sec x 6 minutes: 1 pause squat at 80% of 3RM Skill: A) 12 min. EMOM -Pistol e/leg + 1 strict HSPU + 1 kipping HSPU Conditioning: For … [Read more...]

June 26, 2018: Competition

Complete in Order Strength: A) Clean Blocks at knee: 2 clean pulls to explode + 1 Clean (2+1=1): work to max for the day B) Banded Deadlifts: 10x3 @ 50% of best deadlift + medium band tension, every 90 sec Skill: A) 5 sets of 5 strict … [Read more...]

June 25, 2018: Competition

Complete in Order Strength: A) 3 pos. snatch - above knee, below knee, 2"" off ground -work to max for the day B) FS: Every 45 sec x 9 minutes: 1 front squat @ 75% of best 3RM Skill: A) 3 sets - 50 ft. e/arm single arm overhead DB carry … [Read more...]

Monday June 25, 2018: Masters

General Warm Up + Back Squat 15:00 to a heavy single Then: 3x3 @ 80% of single (Rest 2-3 minutes) + 30 Muscle Ups, for time + Three sets of: 15 GHD Sit Ups 15 Hip Extensions Cool Down For personalized masters programming from Duke … [Read more...]

June 23, 2018: Competition

Complete in Order Strength: A) 6 min - Building - find max 3 pos. clean (high hang, above knee, below knee) + 1 Jerk rest 2 min. THEN B) 3 rounds for time -10 burpees over the bar -10 DB cleans (55/35s) THEN max CJ in 4 … [Read more...]

Saturday June 23, 2018: Masters

General Warm Up + AMRAP 5:00 of: 3 Deadlift, 275/185# 7 Push Press, 115/75# (Rest 5:00) 3 Rounds, for time, of: 30 Toes to Bar Bike 1000m For personalized masters programming from Duke Burk, email duke@powerandgraceperformance.com … [Read more...]

Friday June 22, 2018: Masters

General Warm Up + Front Squat 10,9,8,7,6,5,4,3,2,1 Range from 30-90% (rest 2:00 between sets) + Three rounds, for time, of: 50 Wall Balls, 20# Run 800m + Cool Down For personalized masters programming from Duke Burk, email … [Read more...]

June 22, 2018: Competition

Complete in Order Strength: A) 4 sets a1) 12 ring pushups w/ deadstop chest on rings e/ rep ** stay hollow a2) Max Handstand hold on wall/facing wall B) FS: Every 90 sec: 60/2, 70/2, 80/2*3 sets Skill: A) 4 sets: 20 alt. HS hold leans … [Read more...]

People over Podiums

Power and Grace Performance is a remote weightlifting team serving athletes all over the world. Our mission is to provide evidence-based programming, quality feedback, and coaching education for the weightlifting community. Please contact us with any questions you have.

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