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Masters

Wednesday April 25, 2018: Masters

April 24, 2018 By Duke Burk

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) […]

Filed Under: Competition, Masters

Tuesday April 24, 2018: Masters

April 23, 2018 By Duke Burk

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

Filed Under: Competition, Masters

Monday April 23, 2018: Masters

April 22, 2018 By Duke Burk

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 @ […]

Filed Under: Competition, Masters

Sunday April 22, 2018: Masters

April 21, 2018 By Duke Burk

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

Filed Under: Competition, Masters

Saturday April 21, 2018: Masters

April 20, 2018 By Duke Burk

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

Filed Under: Competition, Masters

Friday April 20, 2018: Masters

April 19, 2018 By Duke Burk

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) + […]

Filed Under: Competition, Masters

Thursday April 19, 2018: Masters

April 18, 2018 By Duke Burk

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

Filed Under: Competition, Masters

Wednesday April 18, 2018: Masters

April 17, 2018 By Duke Burk

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 […]

Filed Under: Competition, Masters

Tuesday April 17, 2018: Masters

April 16, 2018 By Duke Burk

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 […]

Filed Under: Competition, Masters

Monday April 16, 2018: Masters

April 15, 2018 By Duke Burk

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 […]

Filed Under: Competition, Masters

Sunday April 15, 2018: Masters — Rest Day

April 14, 2018 By Duke Burk

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

Filed Under: Competition, Masters

Saturday April 14, 2018: Masters

April 13, 2018 By Duke Burk

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, […]

Filed Under: Competition, Masters

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1 Chronicles 19:13

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.

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