Power & Grace Performance

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

Category: Competition

Competition

May 14 2018: Competition

Complete in Order Strength: A) Snatch pull to explode + hang snatch: -Build to a smooth, crisp, heavy set B) FS: 50/5, 60/5, 70/5, 75/5, 80/5, every 2 min Skill: A) 8 min. EMOM - 3 wall walks Conditioning: 16 min. AMRAP -11 … [Read more...]

Monday May 14, 2018: Masters

Three sets of: 6x Snatch Grip Deadlift 5x Hang Muscle Snatch 4x OHS 3x BTN Push Press 2x Snatch Balance 1x OHS Weight = Light + Three sets of: 3x Power Snatch 3x OHS Weight = Moderate + Five sets of: Hang Snatch x 3 (Work to heavy … [Read more...]

May 12, 2018: Competition

Complete in Order Strength: A) 10 min. EMOM - building -Power clean + FS + Power jerk rest 2 min. 4 min. to find max Full clean + Power Jerk B) Work to a smooth 5 rep pause FS Skill: A) 40 hollow rocks + 40 arch … [Read more...]

Saturday May 12, 2018: Masters

Hero Saturday For the next couple of months, Saturday’s will be set aside for some Hero workouts. Enjoy some tough, long conditionings with great meaning behind them. “Glen” 30 Clean/Jerks, 135/95 Run 1 Mile 10 Rope Climbs Run 1 Mile 100 … [Read more...]

May 11, 2018: Competition

Complete in Order Strength: A) 10 min. alt EMOM E- 3 rep narrow grip bench building O- 10 bent rows B) OHS: 3 reps Max with a 5 sec. pause in the bottom of the THIRD rep Skill: A) 5 min. clock - accumulate max time in HS hold on … [Read more...]

Friday May 11, 2018: Masters

Three sets of: Power Snatch x 3 Snatch Balance x 2 Overhead Squat x 2 Weight = Moderate + Four sets of: Power Clean x 2 Front Squat x 2 Hang Clean x 1 Split Jerk x 2 (Moderate-Heavy) + 10,9,8,7,6,5,4,3,2,1 Back Squat @ 60% + 10/8 … [Read more...]

May 9, 2018: Competition

Complete in Order Strength: A) Jerk from blocks/rack w/ 3 sec. pause in split each rep -Work to a heavy double for the day B) BS: In 3-4 attempts find 20 sec. pause BS **this will be a bigger test of your trunk/midline strength than your … [Read more...]

Wednesday May 9, 2018: Masters

Three sets of: Wall Squat x 5 Russian KB Swings x 10 Med Ball Front Squat x 10 + 12:00 to work to a heavy Power Clean (roughly 80% of 1RM Clean) + 10,9,8,7,6,5,4,3,2,1 UB Power Clean, 115/75 + Run 200m + Three sets of: 15 GHD Sit Ups 15 … [Read more...]

May 8, 2018: Competition

Complete in Order Strength: A) Blocks 3" off ground - Clean pull to explode + Clean: Every 90 sec.: working to a heavy complex for the day B) DL: 6 sets -8 DL @75% -6 seated box jumps (24/30") Skill: A) 4 min. tabata - hollow hold w/ … [Read more...]

Tuesday May 8, 2018: Masters

50x Strict Pull Ups + 12:00 to a heavy Strict Press + 5x2 Strict Press @ 85% (Rest 2 minutes) + 3x10 Single-Arm DB Push Press/arm (Rest 2 minutes) + 3x10 Single-Arm DB Row/arm (Rest 2 minutes) + Run 2 Miles @ 75-80% effort For … [Read more...]

May 7, 2018: Competition

Complete in Order Strength: A) Snatch from blocks 3" off ground: EMOM: working to a heavy double for the day B) FS: 12 min EMOM -1 rep of 5 sec. pause at 80-85% of 1RM Skill: A) 10 Hollow/arch/hollow slow transitions on bar -keep … [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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