| 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.
May 4, 2016: 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.