Complete in Order
Prep:
A) 10 minute easy jog
B) 10-15 minutes of mobility of your choice
C) 3 sets of:
- 6 half-kneeling single arm press/side
- 10 strict pull ups (set should be unbroken — use bands as necessary)
Strength:
A) Strict Press: 4×5 (rest 2 minutes between sets)
B) Push Jerk: 3, 3, 3, 2, 2, 2 (rest 2-3 minutes between sets)
Movement:
A) 3 sets of:
- 20 second chin over bar hold
- (rest 40 seconds)
- 20 second ring dip lockout hold
- (rest 40 seconds)
Conditioning:
A) EMOM x 12 minutes:
- odd) 60 double unders
- even) 15 chest to bar pull ups
- Conditioning levels:
- Level I = RX
- Level II = 40 double unders, 10-12 chest to bar pull ups
- Level III = 100 single unders, 10-15 regular pull ups
For personalized masters coaching from Duke Burk, email info@powerandgraceperformance.com