Power & Grace Performance

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

Category: Competition

Competition

June 20, 2018: Competition

Complete in Order Strength: A) Split jerk from rack/blocks: Find max double with a 2 sec. pause in dip AND in split receiving position B) BS: Work up to 3RM (try and hit a PR here) Conditioning: 10 Rounds -500m row Rest … [Read more...]

June 19, 2018: Competition

Complete in Order Strength: A) Clean Blocks at knee: Power clean + FS (1+1=1): -Find a max for the day B) Deadlift: Find 7rm with no bounce Skill: A) 3 sets on rings - 10 sec. hollow hold + 3 strict hollow ring pullups + 5 Hollow/arch … [Read more...]

June 18, 2018: Competition

Complete in Order Strength: A) Snatch Blocks at knee: Power snatch: Work to a heavy double B) FS: Work up to 3RM (try and hit a PR here) Skill: A) 30 freestanding tripod pos. leg lifts *start in perfect HS tripod position, hinge only … [Read more...]

Monday June 18, 2018: Masters

General Warm Up + “Karabel” 10 Rounds 3 Snatch, 135/95# 15 Wall Balls, 20/14# (20:00 Time Cap) + Gymnastics Training EMOM 10:00 2-4 Ring Muscle Ups Then, @ 10:00: 50 HSPU, for time + Cool Down For personalized masters programming … [Read more...]

June 16, 2018: Competition

Complete in Order Strength: A) 4 min. EMOM - Building -2 Snatch from mid thigh *start light rest 1 min. 7 min. clock -Find best 3 pos. Snatch *above knee *below knee *2" off ground Skill: A) 8 reps: 1 wall walk + 1 3 sec. HSPU … [Read more...]

Saturday June 16, 2018: Masters

General Warm Up + Team of 2: 150 Thrusters, 75/55 125 Double Unders, each 100 Calorie Row 75 Power Snatch, 75/55 50 Burpee Box Jumps, 24/20 + Deadlift 10,8,6,4,2 (Increase weight) (Rest 2-3 Minutes) For personalized masters programming … [Read more...]

Friday June 15, 2018: Masters

General Warm Up + Every 15 sec for 30 reps 1 Squat Clean @ 60% + Three sets of: 30-second Hollow Roll to Arch 30-second Arch Rest 30-seconds + Two rounds of: Run 800m 40 CTB Pull Ups + Cool Down For personalized masters programming … [Read more...]

June 15, 2018: Competition

Complete in Order Strength: A) 5 sets a1) 8 kneeling DB press e/arm - build as able a2) 10 strict standing row/high-pull (put back against pole, no leaning back) B) FS: Find 1rm Skill: A) 15 slow Hollow/arch/hollow transitions -you … [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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