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

Clean and Jerk 10min to a Heavy Single + 6x3 @ 70% Rest 2min b/t sets (these can be power) Aerobic Work 6x1000m Row Rest 2min b/t sets Accessory Work Three sets of: 10x YTW @ 10/5lbs DB's 20x GHD Sit Ups For personalized masters programming from Duke … [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! “Nate” AMRAP 20:00 2 Ring Muscle Ups 4 Handstand Push Ups 8 KB Swings @ … [Read more...]

Front Squat Seven sets of: Front Squat x 2 reps @ 80% + 30-sec Row @ Sprint Rest 2min b/t sets Conditioning 21,15,9 for time of: Calorie Assault Bike Thrusters @ 75/55lbs Rest until 10min, then: 15,12,9 for time of: Clean and Jerk @ 95/65lbs Bar … [Read more...]

Clean/Jerk Training 50/2, 60/2, 70/2, 80/2, 85/1, 90/1 (Every 2 minutes) + Three sets of: Front Squat x 2 reps @ 80, 85, 90% (Rest 2-3 minutes) + For Time: 50 Calorie Assault Bike 75 Thrusters @ 45/35 50 Calorie Assault Bike For … [Read more...]

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

Seven sets of: Deadlift x 3 reps @ 50,60,65,70,75,80,85% + Three sets of: Hollow-Arch Kip x 6 Kipping Pull Up x 5 Toes to Bar x 4 Kipping CTB Pull Up x 3 + 6 rounds of: 7 power snatch @ 95/65 7 Bar Facing Burpees For personalized … [Read more...]

Jerk Training 50/6, 60/5, 70/4, 75/3, 80/2, 85/1, 90/1 (Every 2 minutes) + Five sets of: 20ft HS walk to wall 3 Strict HSPU + Three sets of: HSPU x 6-8 (Open Standard) + Row 15 minutes @ 80% For personalized masters programming from … [Read more...]

Snatch Training 60/2, 65/2, 70/2, 75/1, 80/1, 85+/1 (x3 sets) + Three sets of: Back Squat x 2 reps @ 80, 85, 90% (Rest 2-3 minutes) + Three sets of: Hollow-Arch Kips x 10 + Three sets of: Ring Dips x 6-8 + Every 1:00 for 6:00 Ring … [Read more...]

Happy Easter!! If you are a blog follower, and you qualified for the masters qualifier, contact me and we can talk about getting you prepped for the qualifier! Rest Day For personalized masters programming from Duke Burk, email … [Read more...]

1. CJ Training 60/2, 65/2, 70/2, 75/2, 80/1, 85/1, 88/1, 90/1 2. Four sets of: Front Squat x 2 @ 85% 3. EMOM 6:00 of: 5-8 Strict HSPU 4. EMOM 5:00 of: 3-4 Ring Muscle Ups For personalized masters programming from Duke Burk, email … [Read more...]

1. One set of: Jerk x 2 @ 85% (in 8:00) 2. For Time: 10,7,5 Jerk @ 70% 20,14,10 Row Cals (Jerk from Rack) 3. Ten sets of: 1 Strict Pull Up 5 Second Hollow 5 Second Arch 4. Seven sets of: 7 CTB pull ups 30 second Plank For … [Read more...]

If you are a blog follower, and you qualified for the masters qualifier, contact me and we can talk about getting you prepped for the qualifier! 1. Rest Day Today, Tomorrow and Thursday will all be rest days, getting out of the gym and enjoying … [Read more...]

If you are a blog follower, and you qualified for the masters qualifier, contact me and we can talk about getting you prepped for the qualifier! 1. Rest Day Today, Tomorrow and Thursday will all be rest days, getting out of the gym and enjoying … [Read more...]

If you are a blog follower, and you qualified for the masters qualifier, contact me and we can talk about getting you prepped for the qualifier! 1. Rest Day Today, Tomorrow and Thursday will all be rest days, getting out of the gym and enjoying … [Read more...]