| Complete In The Following Order: |
| A) FS: Work up to 80% and complete 5 sets of 5 with no time domain, rest as needed |
| B) BS: Unlocked reps (not allowed to fully extend your knees between reps): 6 sets of 4 @ 75% every 90 sec |
| C) BN Jerk Balance: 40/3, 50/3, 55/3, 60/3 |
| D) BN Jerk Clusters: 4 sets of 2.2.1 @ 75%, rest 15 sec between reps, 2 min between sets |
| E) Split Jerk Recovery from split: 90-100/5*3 sets |
Developing Power & Strength through the use of the Olympic Lifts.
Weightlifting: June 22 2016
"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 Lawrenceville, 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.