| Complete in Order |
| Strength: |
| A) Jerk w/3 sec pause in dip + Jerk: In 6 sets work to challenging 1+1 -then -10% and complete 1 split jerk every 45 sec x 6 sets |
| B) Accumulate 2 min. overhead walking hold w/ 65-70% of 1rm strict press *use fatbar if possible *get overhead anyway *record total time |
| C) FS: Work up to 80% and complete 4 sets of 5 with no time domain, rest as needed
D) BS: Unlocked reps (not allowed to fully extend your knees between reps): 4 sets of 4 @ 75% every 90 sec |
| Skill |
| A) 6 min alt. EMOM E- 1 perfect, steady, slow strict MU O- 6 perfect, tight hollow/arch kips on rings B) 8 min. EMOM C) 4 sets of 3 – top of TTB to Lsit/parellel back to top TTB D) 40 alt. Bird dogs |
| Conditioning: |
| 4 rounds for time -800m run -100m sled drag (total weight = 60/40) -100m sled pull |
Developing Power & Strength through the use of the Olympic Lifts.
Competition: June 22 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 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.