Power & Grace Performance

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

Category: Competition

Competition

Wednesday December 5, 2018: Masters

Split Jerk 6x2 @ 60-80% of 1RM Rest 90sec b/t sets Conditioning 3min AMRAP of: 15x Air Squats 10x Push Ups 5x Strict Pull Ups Rest 2min, Five sets Core Work Five sets of: 30sec Push Up Plank Rest 30sec 30sec Elbow Plank Rest 30sec For personalized … [Read more...]

April 21, 2017: Competition

Complete in Order Strength: A) 20 min. clock 4 min. EMOM -2 snatch pulls to above knee + Snatch 12 min. Every 90 sec. - Continue to build without failure -1 snatch + 1 OHS Rest 1 min. Min. 17-20: Drop to 60% of heaviest weight of … [Read more...]

December 4, 2018: Competition

Complete in Order Strength: A) 12 min. Every 2 min. building as able - Clean pull to explode + Clean from 2"" off ground + FS B) DL: 6 sets working to smooth 6rm for the day Skill: A) 4 rounds at a steady pace -8 steps e/leg OH walking lunge w/ empty … [Read more...]

Saturday April 21, 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. “Wittman” 7 rounds of: 15 KB Swings, 53/35 15 Power Cleans, 95/65 15 Box … [Read more...]

Tuesday December 4, 2018: Masters

Cleans Cleans from Blocks below knee 6x3 @ 70-80% of 1RM Clean Set every 2:30 Aerobic Work 5x750m Row @ 2k + :02 Rest 90sec b/t Accessory Work Three sets of: 10x YTW @ 10/5lbs DB's 1min Sandbag Bear Hug Hold @ 100/70lbs For personalized masters … [Read more...]

Friday April 20, 2018: Masters

Three sets of: 3 BTN Snatch Grip Push Press 2 Snatch Balances 1 Pause OHS + Four sets of: 1 Snatch 1 Hang Snatch Below Knee 2 Overhead Squats (build to heavy complex) + Four sets of: 1 Clean Pull 1 Lo-Hang Clean 1 Front Squat 2 Split … [Read more...]

Monday December 3, 2018: Masters

Back Squat Quickly work up to 85% + 5x2 @ 80% of 1RM Rest 2min b/t sets Conditioning AMRAP 14min of: 10x DB Clean and Jerk @ 50/35lbs 5x Bar Muscle Ups 14/10 Calorie Assault Bike For personalized masters programming from Duke Burk, email … [Read more...]

April 20, 2017: Competition

Complete in Order Strength: A) 12 min. alt EMOM E- 8 parellette pushups *at top of each, press through full scap extension O- 15 lateral raises *stay light and balanced B) Find 1rm Pause FS w/ medium band tension **all reps must have good … [Read more...]

April 18, 2017: Competition

Complete in Order Strength: A) 2 pause jerk dips + 1 Jerk *come to a dead stop in bottom of jerk dip Work to heavy set for the day B) BS: Find 3rm each with a 5 sec. hold in the bottom Conditioning: 25 min. Run for Distance *starting … [Read more...]

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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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