Developing Power & Strength through the use of the Olympic Lifts.
Week 8 / 20
Day 5
A) FS: Warmup and complete 4 triples at 90% of 3RM, rest as needed
B) Snatch Pull + Snatch Pull from Below Knee: 95/1+1x2sets, 100/1+1x2sets, 105/1+1x2sets
C1) Plyo Pushups: 4 sets of 8
C2) Ring Rows: 4 sets of 8 w/ 2 sec pause at top
C3) Front Rack Lunge in Place: 4 sets of 6 each leg, medium weight
"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.