Developing Power & Strength through the use of the Olympic Lifts.
Complete in Order Strength: A) 8 sets - builiding each -3 Bench Press w/ pause on chest each rep -8 pendlay rows - 5 sec. hold on chest last rep B) 4 sets - each max UB strict hollow chinups Skill: A) 4 sets working to max height 10 rep kipping … [Read more...]
Complete in order Strength: A) 12 min. to find max for complex: BN jerk + jerk from rack/blocks B) BS: 8 singles w/ 1 sec pause EMOM at same weight as 3 rep max last week Skill: A) 5 sets of 5 Strict weightedย ring pushups Conditioning: 3 rounds … [Read more...]
Complete in order Strength: A) Clean: blocks just below knee: 8 sets working to a heavy triple for the day B) Deadlifts: 6 sets of 6 building from 50% of your 1rm Skill: A) 8 min. Every 30 sec. - 4-8 kipping HSPU -pick a doable number and hold it … [Read more...]
Complete in Order Strength: A) 12 min. to find 3 rep power jerk from rack -rest 2 min. and drop to 85% of today's 3rep THEN 10 S2OH anyway from the ground B)Every 2 min: 6 sets: 2 FS + 4 BS at 80% of mondays 2rm Skill: A) 3 sets of 2 - Skin the … [Read more...]
As most of you know by now, Power and Grace Performance was tapped to orchestrate the newest addition to the Wodapalooza Fitness Festival, the WZA Weightlifting Faceoff taking place Jan 12th in Miami.ย Takeย traditional weightlifting,ย addย the crazy WZA … [Read more...]
Perform in Order Strength A) Snatch: Blocks just below knee: 8 sets of 2 working to heavy double for the day B) FS: in 11 min. work to 3 rm w/ 3 sec. pause on first rep" Skill A) 5 sets - kip consistency, try to stay on bar -2 bar MU + 4 TTB + 2 … [Read more...]
Complete in Order Strength: A) 8 min. EMOM - 1 clean w/ 2 sec. pause 2" off ground at 80% -Then 4 min. EMOM to up weight w/ no pause B) 5 rounds for time -10 DL (185/125) -10 alt. pistols -2 wall walks Skill: A) 6 sets of 10 - Alternating sets … [Read more...]
Complete in Order: Strength A)10 min. working to 1 rm Power snatch D) 12 min. every 2 min. - 6 sets -8 alt. pistols + 1 CJ **you may build incrementally but focus on form Skill A) 6 min. to find max weighted 3 rep pistol … [Read more...]
Complete in Order Strength: A) 10 min. EMOM - 1 Hang Snatch + OHS B) FS: 6 sets to find 2 rep max FS w/ 5 sec. pause in first rep Skill: A) 6 sets - 20ft. HS walk to wall, pirotette on wall and walk out 20 ft. *Scale with 3 Wall walk + 5 lateral … [Read more...]
Complete in Order Strength: A) FS: Work to 5rm for the day B) 5 supersets -5 e.arm Dumbell rows -10 Bent DB fly, hold last rep 5 sec. Skill A) 4 sets - 10 sec. static arch hold + 4-6 Pullups (go directly from arch to kip of first … [Read more...]
Rest Day Happy New Year!! … [Read more...]