Power & Grace Performance

Developing Power & Strength through the use of the Olympic Lifts.

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Category: Masters

Masters

Sunday January 6, 2019: Masters

Rest Day … [Read more...]

Filed Under: Competition, Masters

Saturday January 5, 2019: Masters

10-9-8-7-6-5-4-3-2-1 of: Burpee Box Overs @ 24/20in + Alt DB Snatch @ 50/35lbs Partners alternate each round (P1 10, P2 10, P1 9, etc) + 8x200m Row (Rest 1min b/t sets) … [Read more...]

Filed Under: Competition, Masters

Friday January 4, 2019: Masters

Snatch Every 1min for 10min 20x Double Unders + 1x Snatch, building + Ten rounds of: 3x Power Snatch + 3x Overhead Squats Weight: 145/100lbs … [Read more...]

Filed Under: Competition, Masters

Thursday January 3, 2019: Masters

Active Recovery Day 30min Easy Cardio + 20min Skill Session (of your choice) For the skill session, keep volume and intensity VERY light, but rather focus on positions and movements. For personalized masters programming from Duke Burk, … [Read more...]

Filed Under: Competition, Masters

Wednesday January 2, 2019: Masters

Every 1min for 10min 10x Calorie Bike + 6x1 Split Jerk @ 85-90% (Rest 2min b/t sets) + Three rounds of: Row 500m + 12x Push Jerks @ 115/75lbs + 21x Box Jumps @ 20in … [Read more...]

Filed Under: Competition, Masters

Tuesday January 1, 2019: Masters

Clean Every 1min for 10min 1x Clean, building to heavy single + Seven rounds of: AMRAP 2min of: 3x Squat Cleans @ 135/95lbs + 6x Lateral Burpees over Bar rest 1min b/t rounds … [Read more...]

Filed Under: Competition, Masters

Monday December 31, 2018: Masters

Back Squat 15min to work to a 1RM + 21-15-9 Calorie Row + 50x Double Unders (after each set) + 5min Sandbag Bear Hug Hold Weight = 100/70lbs … [Read more...]

Filed Under: Competition, Masters

Sunday December 30, 2018: Masters

Deload Week Rest Day For personalized masters programming from Duke Burk, email duke@powerandgraceperformance.com … [Read more...]

Filed Under: Competition, Masters

Saturday December 29, 2018

Deload Week 50,40,30,20,10 for time of: Med Ball Cleans @ 20/14lbs + Box Jumps @ 24/20in For personalized masters programming from Duke Burk, email duke@powerandgraceperformance.com … [Read more...]

Filed Under: Competition, Masters

Friday December 28, 2018: Masters

Deload Week Every 90sec for 15min 3x TNG Snatch @ 65% + Four rounds of: 25x Calorie Row + 25x Burpees For personalized masters programming from Duke Burk, email duke@powerandgraceperformance.com … [Read more...]

Filed Under: Competition, Masters

Thursday December 27, 2018: Masters

Active Recovery Day 30min Easy Cardio + 20min Skill Session (of your choice) For the skill session, keep volume and intensity VERY light, but rather focus on positions and movements. For personalized masters programming from Duke Burk, email … [Read more...]

Filed Under: Competition, Masters

Wednesday December 26, 2018: Masters

Deload Week Every 1min for 10min 1x Clean @ 80% + AMRAP 7min of: 20x DB Push Press @ 50/35lbs + 40x Double Unders For personalized masters programming from Duke Burk, email duke@powerandgraceperformance.com … [Read more...]

Filed Under: Competition, Masters

Tuesday December 25, 2018: Masters

Deload Week Christmas Day Rest Day For personalized masters programming from Duke Burk, email duke@powerandgraceperformance.com … [Read more...]

Filed Under: Competition, Masters

Monday December 24, 2018: Masters

Deload Week Back Squat 5x1 @ 80% of 1RM Rest 2min b/t sets + Three rounds of: Row 500m + 21x SDHP @ 75/55lbs + 12x Burpees over Bar For personalized masters programming from Duke Burk, email duke@powerandgraceperformance.com … [Read more...]

Filed Under: Competition, Masters

Sunday December 23, 2018: Masters

Rest Day For personalized masters programming from Duke Burk, email duke@powerandgraceperformance.com … [Read more...]

Filed Under: Competition, Masters

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"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." – 1 Chronicles 19:13

Power and Grace Performance, based in Lawrenceville, GA, provides online programming for weightlifting, competitive exercise, and fitness oriented gymnastics. We also provide seminars and personalized/remote coaching. Contact us with any questions you may have.

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