Power & Grace Performance

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

Category: Competition

Competition

November 25, 2017: Masters

Prep: 10-minute Assault Bike @ 60% effort -then- 3x10 goblet squat 3x10 DB push press -then- 2x40 single unders 2x10 empty barbell front squats Strength: None Conditioning: Every 4 minutes for 20 minutes (5 sets) 12,9,6 thrusters (95,65) 36,27,18 … [Read more...]

November 25, 2017: Competition

Complete in Order Strength: A) 10 min. to find max 2 rep snatch from floor B) 10 min. to find max 2 rep clean and jerk Skill: A) 4 sets -8 russian KB swings -8 Alt. weighted pistols Conditioning: 5 rounds for time -12 Burpee Box overs … [Read more...]

November 24, 2017: Masters

Prep: 10-minute AMRAP @ 70% effort: 200m Row 10 burpees -then- 3x5 wall squat 3x10 reverse lunge (per leg) 3x10 air squat -then- 3-minute banded march (hold 20/14 ball) (Rest 3'), x2 sets -then- Mobilize Strength: Tempo Back Squat 6x5 @ 33X1 (Start … [Read more...]

November 24, 2017: Competition

Complete in Order Strength: A) 6 sets of 4 push press work to 4rm B) 4 supersets - 8 weighted pushups - 3 touch and go clusters AHAP Skill: A) 6 sets of 3 -strict HSPU facing wall Conditioning: For time: 100 Hang Power Cleans for time, 135/95 … [Read more...]

November 22, 2017: Competition

Complete in Order Strength: A) 12 min. to find max 3 rep Push Jerk B) BS: 5 sets building to 5rm for the day *rest no more than 3 min. b/n the start of each set Skill: A) On Rings for consistency - 8 min. EMOM - 3 MU Conditioning: For … [Read more...]

November 22, 2017: Masters

Prep: EMOM x 10 minutes odd) 10 calorie Assault Bike even) 10 calorie Row -then- 3x5 wall squat 3x50ft duck walk (no weight) 3x10 air squat -then- 3x10 tempo OHS @ 32X1 (empty barbell) 3x6 broad jumps -then- Mobilize Strength: Snatch 10 minutes to … [Read more...]

November 21, 2017: Masters

Prep: 1500m row -then- 3x5 wall squat 3x10 air squat 3x5 goblet squat -then- Mobilize -then- 3 sets -3 Hollow/arch kips -3 Pullups -3 Kips -3 TTB -3 CTB -3 kips -3 Bar MU *try to make each kip the same *try and stay on … [Read more...]

November 21, 2017: Competition

Complete in Order Strength: A) Every 90 sec. for 8 sets - Full clean + FS from 2" blocks B) 10 min. EMOM - 3 Touch n' go Deadlifts building *4 burpee box overs after each set Skill: A) 4 sets -25 ft.HS walk + max freestanding … [Read more...]

November 20, 2017: Competition

Complete in Order Strength: A) 10 min. EMOM - Snatch pull to explode + Hang snatch (below the knee) - building as able B) 10 min. to find 3rm OHS Skill: A) 5 sets -2 strict TTB + 2 Bar MU + 2 kip TTB Conditioning: 8 min. climb the ladder -8 … [Read more...]

November 20, 2017: Masters

Prep: 6 minute Assault Bike -then- 3x10 double KB z-press 3x10 inverted row (feet on floor) -then- 3x12 single-arm DB press (6/arm) 3x8 strict pull up -then- Mobilize Strength: Jerk Work 10 minutes to work to a heavy single -then- 5x2 @ 80% of heavy … [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.

Get in Touch!

0