Developing Power & Strength through the use of the Olympic Lifts.
Strength:
A) Blocks Below Knee: Clean + FS (no time domain): 60/3+3, 70/3+3, 75/2+2, 80/2+2, 85/1+2*3 sets
B) 4in deficit deadlift: 8×2 @ 75%
Skill
4-6 super sets as able- no time but move with purpose
a) 4-6 Strict HSPU
b) 20 ft. HS walk
c) 4-6 kipping HSPU
rest 1 min. then
Accumulate 50 Abmat situps AFAP
Conditioning:
3 Rounds
1k Row
50 Goblet Squats (53/35)
100 DU
"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.