Power & Grace Performance

Developing Power & Strength through the user of Olympic Lifts and powerlifiting.

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

Competition: June 20 2016

June 19, 2016 By Spencer Arnold

Complete in Order:
Strength:
A) Blocks @ Above Knee: Snatch Pull + Snatch: 60/3, 70/3, 75/2, 80/2, 74/3, 78/2, 83/1, 78/3, 83/2, 88/1
-Every 90 sec.
B) Snatch Pull to explode + 6 sec return GENTLY to the floor: 100/2+1*4 sets
-Every 90 sec.
C)BS: Work up to 80% and complete 5 sets of 5 with no time domain, rest as needed

D)FS: Work up to 75% and complete 5 sets of 3 every 90 sec no pause at the top

Skill
A) 9 min. Emom
– Min 1. 5 Strict CTB pullups
– Min. 2 10 Hollow/Arch swings
– Min. 3 8 kipping/butterfly CTB pullups

B) 4 min. alt. tabata
0:00-high plank Alt. Shoulder taps
0:30- Hold top of V-up

Conditioning:
5 rounds
– 15 HSPU
– 20 cal assult bike
– 15 Shoulder to Overhead (135/95)
– 20 cal Row
Spencer Arnold
Author: Spencer Arnold

Filed Under: Competition

"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.

Get in Touch!

Copyright © 2022 · Website Provided by Megaphone Designs