Power & Grace Performance

Developing Power & Strength through the user of Olympic Lifts and powerlifiting.

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May 4, 2016: Movement

May 3, 2016 By powerandgraceperformance@gmail.com

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
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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