| Warmup/flexibilty | 10 min. Every 30 sec. 0:00- 15 sec. deep mixed grip hollow hang (think deepest grip that isn't a full false grip) 0:30- 3 hollow candlestick roll to standing |
| Strength | 5 sets of 2 – 3 Pos. strict MU (dead stop w/ rings at chest, at bottom of dip, at top dip) * scale with feet on box while in hollow position |
| Skill | Every 30 sec. -4 UB MU for as long as you can go UB Accumulate 20 skin the cats |
| Core | 10 min. EMOM -5 strict TTB + 15 crunches |
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.