| Warmup/flexibilty | Spend 2 min. e/side w/ LAX ball tracing scapula |
| Strength | 6 sets – e/ arm 50 ft. vertical KB waiters + 5 strict vertical KB press |
| Skill | 5 sets – 50 ft. narrow grip OH walkjing lunge
Every 20 sec. For as long as possible going UB |
| Core | 6 sets of 10 -Tempo GHD situp crunch (count to 5 from bottom to top of each rep) |
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.