Masters

Four sets of: Muscle Clean x 3 Front Squat x 3 Push Press x 3 + Four sets of: Hang Clean x 1 Front Squat x 2 Split Jerk x 1 (moderate weight) + Three sets of: Split Jerk x 1 rep (build to a heavy in 3 sets) + Every 1:00 for 12:00 odd) […]

Three sets of: 30-second Dead Hang 30-second HS Hold + Three sets of: 3 Weighted Strict Pull ups 6 Deficit Strict HSPU + Three sets of: 6-8 Chest to Bar Pull ups 6 Deficit HSPU + Three sets of: Row 1500m @ 5k Pace (Rest 3:00) For personalized masters programming from Duke Burk, email duke@powerandgraceperformance.com

Three sets of: Muscle Snatch x 3 Overhead Squat x 3 Press in Snatch x 3 + Three sets of: Snatch Balance x 2 Pause OHS x 2 (3 seconds in the bottom) + Four sets of: Hang Snatch x 1 (Work to a heavy) + Five sets of: Back Squat x 5 reps @ […]

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

Hero Saturday For the next couple of months, Saturday’s will be set aside for some Hero workouts. Enjoy some tough, long conditionings with great meaning behind them. “Wittman” 7 rounds of: 15 KB Swings, 53/35 15 Power Cleans, 95/65 15 Box Jumps, 24/20 For personalized masters programming from Duke Burk, email duke@powerandgraceperformance.com

Three sets of: 3 BTN Snatch Grip Push Press 2 Snatch Balances 1 Pause OHS + Four sets of: 1 Snatch 1 Hang Snatch Below Knee 2 Overhead Squats (build to heavy complex) + Four sets of: 1 Clean Pull 1 Lo-Hang Clean 1 Front Squat 2 Split Jerks (Build to a heavy complex) + […]

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

Four sets of: Press in Split x 3 reps + Three sets of: 1 Hang Clean 1 Front Squat 1 Push Jerk (use moderate weight) + Five sets of: Clean and Jerk x 1 rep (build to a heavy) + For time: 100 Double Unders 50 Burpees 100 Double Unders 50 Thrusters, 95/65 100 Double […]

Three sets of: 6 Strict Pull Ups 30 second HS hold (against wall) + Three sets of: 6 Kipping Pull Ups 6 Strict HSPU + Three sets of: 8 Butterfly CTB Pull Ups 8 Kipping HSPU + Three sets of: Row 1000m @ 5k Pace (Rest 2:00) For personalized masters programming from Duke Burk, email […]

Three sets of: Press in Snatch x 3 reps + Four sets of: 2 Power Snatch 1 Snatch (build to a moderate weight to focus on technique) + Three sets of: Snatch Pull x 3 @ 100% + Back Squat 2×5, 2×3, 2×1 (Rest 2:00) + Three sets, for time, of: 21/15 Calorie Assault Bike […]

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

Hero Saturday For the next couple of months, Saturday’s will be set aside for some Hero workouts. Enjoy some tough, long conditionings with great meaning behind them. Zeus 3 rounds of: 30 wall balls, 20 30 Sumo DL High Pulls, 75 30 Box Jumps, 20” 30 Push Press, 75 30 Calorie Row 10 Back Squats, […]