Power & Grace Performance

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Monday October 1, 2018: Masters

September 30, 2018 By Spencer Arnold

Deload Week this week. We will keep it to 1-2 pieces each day, so get a good warm up and bring the intensity.

Gymnastics
4 rounds of:
10 second hollow hold
10 second hollow rocks
10 v-ups
rest as needed

Conditioning
50 chest to bar pull ups
100 overhead squats, 75/55#
1000m ski

complete the work in a 30 seconds on, 30 seconds off format

For personalized masters programming from Duke Burk, email duke@powerandgraceperformance.com

Spencer Arnold
Author: Spencer Arnold

Filed Under: Competition, Masters

"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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