Power & Grace Performance

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November 7, 2018: Competition

November 6, 2018 By Spencer Arnold

Complete in Order

Strength:

A) 12 min. to find max for complex: BN jerk + jerk from rack/blocks

B) BS: 8 singles w/ 1 sec pause EMOM at same weight as 3 rep max last week

Skill:

A) 5 sets of 5 Strict weighted ring pushups working to 5rm

Conditioning:

3 rounds for time/cals

1 round =
-Row: 1 hard pull, 5 easy pulls
2 hard pulls, 5 easy pulls
3 hard pulls, 5 easy pulls
4 hard pulls, 5 easy pulls
5 hard pulls, 5 easy pulls

-15 Strict chinups (scale w/strict ring rows)

-Row: 1 hard pull, 5 easy pulls
2 hard pulls, 5 easy pulls
3 hard pulls, 5 easy pulls
4 hard pulls, 5 easy pulls
5 hard pulls, 5 easy pulls

-15 Strict ring Dips (scale w/ strict ring pushups)

For free access to the App and access to Competition – Premium head to http://www.wodfollow.com/powerandgrace-competition

Spencer Arnold
Author: Spencer Arnold

Filed Under: Competition

"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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