Prep:
3 sets of:
10 med-ball cleans
30-second elbow plank hold
1-minute moderate row
2 sets of:
10 banded monster walks
10 DB power cleans
Strength:
5 sets of:
2 power cleans + 2 hang power cleans
(drop and reset between power cleans)
(use 60-70% of 1RM clean)
(rest 90 seconds between sets)
Back Squat
6×1 @ 80%
(Set every 75 seconds)
Conditioning:
5 rounds, for time, of:
6 deadlifts
5 hang power cleans
4 front squats
3 shoulder to overhead
Weight = 185/125
Accessory/Core:
HSPU Focus
A) 2 sets – 100 ft. double KB OH carry
-focus on keeping ribs down throughout
B) 14 min. EMOM
O- 8 DB pushpress (50/35s)
E- 8 kipping hspu (open standard)
For personalized masters programming from Duke Burk, email powerandgraceperformance@gmail.com