Power & Grace Performance

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March 29, 2016: Movement

March 28, 2016 By powerandgraceperformance@gmail.com

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
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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