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

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

Split Jerk 6x2 @ 60-80% of 1RM Rest 90sec b/t sets Conditioning 3min AMRAP of: 15x Air Squats 10x Push Ups 5x Strict Pull Ups Rest 2min, Five sets Core Work Five sets of: 30sec Push Up Plank Rest 30sec 30sec Elbow Plank Rest 30sec For personalized … [Read more...]

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 … [Read more...]

Cleans Cleans from Blocks below knee 6x3 @ 70-80% of 1RM Clean Set every 2:30 Aerobic Work 5x750m Row @ 2k + :02 Rest 90sec b/t Accessory Work Three sets of: 10x YTW @ 10/5lbs DB's 1min Sandbag Bear Hug Hold @ 100/70lbs For personalized masters … [Read more...]

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 … [Read more...]

Back Squat Quickly work up to 85% + 5x2 @ 80% of 1RM Rest 2min b/t sets Conditioning AMRAP 14min of: 10x DB Clean and Jerk @ 50/35lbs 5x Bar Muscle Ups 14/10 Calorie Assault Bike For personalized masters programming from Duke Burk, email … [Read more...]

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

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

Deadlift 10x10 Deadlift @ 50% Rest 2min b/t sets Front Squat 5x2 Front Squat @ 80% Rest 90sec b/t sets Gymnastics For Time: 30x Ring Muscle Ups Rest 3min 50x HSPU, Open Standard For personalized masters programming from Duke Burk, email … [Read more...]

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 … [Read more...]

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 … [Read more...]

Aerobic Work 30min Row @ sustained pace Snatch 7x3 Snatch from Blocks @ 70% (bar set just below knee) Rest 2min b/t sets Split Jerk Every 1min for 10min 3x Split Jerk @ 60-80% (Technique focus) For personalized masters programming from Duke Burk, … [Read more...]

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 2x5, 2x3, 2x1 (Rest 2:00) + Three sets, for time, … [Read more...]

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