Power and Grace Performance - Competitor Last public programmed 2 days ago
Competition - Free
A basic structure of strength, skill, and conditioning development is utilized to create a complete athlete with a focus on strength development, lifting, movement efficiency, and energy system optimization to help you reach your fitness goals.
Here's an example day of programming
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Competition - Gold Level
Competition- Platinum Level
3 month Gym Programming
Competition- Regional Individual
Competition - Gym Programming
Competition - Silver Level
Power and Grace Performance - Competitor (Competition - Free) - Saturday, Jun 18 Expanded
A) Sotts Press: 4x4 to 4RM that is perfect!
B) Snatch -every 90 sec.: 60/3, 70/3, 75/2, 80/2, 83-85/2*4 sets
C) Press in Split: 4x4
D) Clean and Jerk-every 2 min.: 60/3, 70/3, 75/3, 80/2, 85/2*4 sets
A) BS: Every 60 sec complete 3 reps @ 75% x 6 sets
A) 5 sets - Start ~10 ft. from wall HS walk to wall, without dropping reestablish a hollow inverted position and hold for 10 sec.
B) 5 sets max -1 Strict deficiet HSPU as able
C) Accumlate 20 Hollow/arch(L)/hollow/arch(R)/hollow seal rolls (first rolls to the right - arms and legs may not touch the ground at any time for the rep to count)
AMRAP in 20 min:
20 Cal assult bike
15 UB pullups
20 UB Hang power clean (115/85)
Competition - Free happenings
Months on Wodfollow