Power & Grace Performance

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March 22, 2016: Movement

March 21, 2016 By powerandgraceperformance@gmail.com

A) -90 sec. e/ arm in twisted cross

-4 sets of 3-6 behind the neck pullups (head neutral, ribs down)

B)Accumulate 1 min. OH hold w/ 1 rm strict press

rest 2 min.

Repeat

C)Death by 1 Strict HSPU + Kipping HSPU

1+1, 1+2, 1+3 etc.

Rest 2 min.

2 attempts max HS shoulder taps on wall

D)12 min. EMOM

E- 10 V-ups + 10 Hollow rocks

O- 20 sec. False grip hold on bar w/ LAX ball in each hand (see instagram for demo)

powerandgraceperformance@gmail.com
Author: powerandgraceperformance@gmail.com

Filed Under: Movement

"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.

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