Power & Grace Performance

Developing Power & Strength through the user of Olympic Lifts.

power and grace logo

  • Programming
    • Weightlifting
    • Continuing Education
  • About Us
    • Who We Are
    • Coaches and Staff
  • Shop
    • Shop Merchandise
    • Shop Programming
  • Contact
    • Drop-In Interest
  • Login
    • Gym Login
    • My account

Category: Weightlifting

Weightlifting

140526: Weightlifting

Weightlifting:nA) Hip Snatch: 60/3*3nB) Snatch Blocks @ BK: Find 1RM, 2 misses allowednC) Clean Blocks @ BK: Find 1RM, 2 misses allowedStrength:nA) FS: Find 1RM … [Read more...]

Filed Under: Weightlifting

140525: Weightlifting

Rest DayBorn This DayRalph Waldo Emerson"Do not go where the path may lead, go instead where there is no path and leave a trail.""It is one of the blessings of old friends that you can afford to be stupid with them." … [Read more...]

Filed Under: Weightlifting

140524: Weightlifting

Weightlifting:A) Hip Clean: 60/3*4B) Hang CJ: 85-90/1*4 setsC) FS into power jerk: 60/3*4 setsStrength:A) Deadhang Pullups weighted if possible: 3x10B) Weighted V-Ups: 3x10 … [Read more...]

Filed Under: Weightlifting

140523: Weightlifting

Weightlifting:A) Tall Snatch: 5x5 @ 40%B) Hang Snatch: 85-90/1*5C) Back Rack Step Up: Box Height should put leg @ parallel to floor: 3x6 e/l @ 50% of BS MaxStrength:A) Good Mornings: 3x8, medium loadB) 3x1min weighted planks … [Read more...]

Filed Under: Weightlifting

140522: Weightlifting

Rest DayBorn This DaySir Arthur Conan Doyle"It has long been an axiom of mine that the little things are infinitely the most important." … [Read more...]

Filed Under: Weightlifting

140521: Weightlifting

Weightlifting:A) Power Snatch to max (1 miss allowed)B) Drop 5% of Power Snatch Max: Complete Power Snatch + Hang Snatch: 1+1 EMOM x 5 min C) Power Clean to max (1 miss allowed)D) Drop 5% of Power Clean Max: Complete Power Clean + Hang Clean: 1+1 … [Read more...]

Filed Under: Weightlifting

140520: Weightlifting

Weightlifting:A) BN Jerk + Jerk Grip OHS: 50-60/3+1*3B) CJ up to 85/1*3C) Clean Pull: EMOM x 4 min: 2 @ 100%Strength:A) Push Press: 3x3 @ 80% of 1RM from last weekB) Bent Over Row: 3x5 … [Read more...]

Filed Under: Weightlifting

140519: Weightlifting

Weightlifting:A) Muscle Snatch: 50-60/3*3B) Snatch up to 85/1*4 setsC) FS: 4x3 @ 80%Strength:A) GHD Hip Ext: 3x10 weightedB) Strict TTB: 3x10 … [Read more...]

Filed Under: Weightlifting

140518: Weightlifting

Rest DayBorn This DayConan O'Brien"Nobody in life gets exactly what they thought they were going to get. But if you work really hard and you're kind, amazing things will happen." … [Read more...]

Filed Under: Weightlifting

140517: Weightlifting

Weightlifting:A) Work to max CJ (3 misses allowed)B) Hang Clean + Jerk: 80%-85%/2+1*3 setsC) Clean Pull: EMOM x 6 min: 1 Pull @ 110%Strength:A) FS Recovery: 70/3*3 … [Read more...]

Filed Under: Weightlifting

140516: Weightlifting

Weightlifting:A) Work to snatch max (3 misses allowed)B) Hang Snatch: 80%-85%/2*3 setsStrength:A) Snatch Grip Push Press: 5x3B) Deadhang Pullup: 2x10 … [Read more...]

Filed Under: Weightlifting

140515: Weightlifting

Rest DayBorn This DayLeonardo Da Vinci"I love those who can smile in trouble, who can gather strength from distress, and grow brave by reflection. 'Tis the business of little minds to shrink, but they whose heart is firm, and whose conscience … [Read more...]

Filed Under: Weightlifting

140514: Weightlifting

Weightlifting:A) Power Snatch to max (1 miss allowed)B) Power Clean to max (1 miss allowed)Strength:BS: Find 3RMBench Press: Find 1RM … [Read more...]

Filed Under: Weightlifting

140513: Weightlifting

Weightlifting:A) Work to max CJ (3 misses allowed)B) Clean + Jerk: 2+1 x 3 sets @ 85%Strength:A) GHD Hip Ext: 3x10 unweightedB) Pendlay Row: 3x6 … [Read more...]

Filed Under: Weightlifting

140512: Weightlifting

Weightlifting:A) Work to snatch max (3 misses allowed)B) Snatch: 85% of max/2*3 setsC) Snatch Pull: EMOM x 6 min: 1 Pull @ 110%Strength:A) FS: Find 3RMB) Push Press: 1RM … [Read more...]

Filed Under: Weightlifting

  • « Previous Page
  • 1
  • …
  • 82
  • 83
  • 84
  • 85
  • 86
  • Next Page »

"Be strong, and let us use our strength for our people and for the cities of our God, and may the LORD do what seems good to him." – 1 Chronicles 19:13

Power and Grace Performance, based in Lawrenceville, GA, provides online programming for weightlifting, competitive exercise, and fitness oriented gymnastics. We also provide seminars and personalized/remote coaching. Contact us with any questions you may have.

Get in Touch!

Copyright © 2023 · Website Provided by Megaphone Designs