| Warmup/flexibilty | -90 sec. e/ arm in twisted cross
– 4 sets of 4 behind the neck pullups w/5 sec hold on last rep |
| Strength | Accumulate 1:15 min. OH hold w/ 1 rm strict press
rest 2 min. Repeat |
| Skill | 6-8 sets as able -4 Hollow pushups + 4 kipping HSPU + Max (-1) strict HSPU *focus on staying connected from hip to shoulder in all motions |
| Core | 14 min EMOM E- 10 GHD situps (depth dependent on flexibilty) + 10 sec. hold at parellel O- max hold (stop at 45sec) Two metal plate pinch grip hold |
Developing Power & Strength through the user of Olympic Lifts and powerlifiting.
"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.