| Complete in Order: |
| Strength: |
| A) Bench Press: In 6 sets find 3rm -Then 2 sets of 3 at 85% of 3rm |
| 3 sets B1) 10 weighted parellette pushups B2) 10 parellette shoot throughs(try for feet to touch ground as little as possible) B3) 10 parellette dips (feet can be on ground) |
| Skill |
| A) 4 Super Sets, Rest as needed but keep a steady pace
-A1)4 perfect kips directly into Max -1 (do not fail, leave one in the tank) Bar MU B) accumulate 25 hollow V-ups AFAP (if your feet or upper shoulders touch the ground, drop and rest) C) Accumulate 25 weighted Arch ups w/ 1 sec hold at top of each “ |
| Conditioning: |
| 5 Rounds:
3 Rope climbs rest 1:1 *SPRINT each round |
Developing Power & Strength through the user of Olympic Lifts.
Competition: June 17 2016
"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 Suwanee, 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.