Developing Power & Strength through the use of the Olympic Lifts.
Post Results in WODfollow for FREE: A) Low Hang Muscle Clean No Contact: 4 sets of 3 as warmup B) Clean from Blocks above knee: Pull + Clean - 3 sets 2 @ 75% of max from wk1 C) Clean Pull: 85/3, 90/2, 95/2 D) Russian Twists: 4 sets of 16 … [Read more...]
Post Results in WODfollow for FREE: A) Snatch SOTTS Press: 30-40/4x3sets B) Snatch: 5 sets of 3 @ 85% of 3RM from last week C) Jerk from Split: 40-50/3x4sets D) Clean and Jerk: 5 sets of 2 @ 85% of 2RM from last week Click Here for FREE … [Read more...]
Post Results in WODfollow for FREE: A) Push Press: 7x1 @ 85% of 1RM B) Jerk from Toes: 4 sets of 3 as warmup C) Jerk: 5 sets of 1 @ 90% of best from last week D) Backs Squat: 6 sets of 3 @ 85% of 3RM Click Here for FREE WodFollow access and … [Read more...]
Post Results in WODfollow for FREE: A) No Hook, Hip Muscle Snatch: 50-60/3x5sets B) Snatch Pull: 90/3, 95/2*4sets C) Power Jerk: 85/2, 90/2, 95/1*2sets D) Pause Back Squat: 10 sets of 1 w/ 3sec pause at 1RM weight from last weeks pause … [Read more...]
Post Results in WODfollow for FREE: A) Muscle Clean + Clean grip OHS: 4 sets of 3+3 weighted as able B) Clean from 2in blocks - Pull to knee + Clean from Blocks: 4 sets of 2+2 @ 85% of max complex C) Clean Pull from 2" Deficit: 6 sets of 2 @ best … [Read more...]
Post Results in WODfollow for FREE: A) Muscle Snatch + OHS: 3 sets of 3+3 as warmup B) Snatch from 2in blocks - Pull to knee + Snatch from blocks: 4 sets of 2+2 @ 85% of max complex C) Snatch Pull from 2" Deficit: 6 sets of 2 @ best from … [Read more...]
Post Results in WODfollow for FREE: A) Push Press: 4x5 @ 85% of 5RM from last week B) BN Jerk: 4 sets of 3 @ 85% of max from last week C) Jerk dip to Split: 100/3x4sets https://powerandgraceperformance.com/jerk-dip-to-split-demo/ D) Back Squat: 6 … [Read more...]
Post Results in WODfollow for FREE: A) Drop Snatch: 30-40/3*4sets B) Snatch from Blocks above knee: Pull + Snatch - 4 sets 2 @ 85% of max from last week C) Snatch Pull: 85/4*3sets, 90/3, 95/2 D) Front Squat: 6 sets of 5 @ 10RM from last … [Read more...]