Aerobic Work 1x (5 min Moderate, 5 min Easy) 2x (3 min Moderate, 2 min Easy) 3x (1 min Moderate, 1 min Easy)" Snatch From Blocks (Below the Knee) Quickly work to a Heavy Single + 5x2 @ 80% of Heavy Single Rest 90 sec between … [Read more...]

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

Strict Press Work up to a Heavy Double + 5x2 @ 85% of Heavy Double Set every 2 min Interval Work 10x Squat Snatch @ 135/95lbs 90 second Row @ 90% Rest 2 min, Three Sets + 5 minute Break + 10x Push Press @ 135/95lbs 90 second … [Read more...]

Clean & Jerk Quickly work up to 80% + 8x2 @ 80% of 1RM Rest 2 min between sets Aerobic Work 3x 10 min Row 4 min Easy Row after each set Goal = get faster on each 10 min interval Core Three sets of: 15x GHD Sit Ups 100ft KB … [Read more...]

Back Squat Work up to a Heavy Single + 4x4 @ 80% of Heavy Single Rest 2 min between sets Gymnastics Run 400m 20x Toes to Bar Rest 3 min, Three rounds + 50 HSPU, for time 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...]

Gymnastics Training 12 min EMOM of: odd) 50 ft handstand walk even) 30 sec max rep strict pull ups Benchmark Workout "Diane" 21,15,9, for time of: Deadlifts, 225/155lbs Handstand Push Ups … [Read more...]

Aerobic Work 4x 3 min run @ moderate-hard pace rest 2 min easy jog between sets Weightlifting (Snatch) From the Hang (Below the Knee) Work up to a Heavy Single + 6x2 @ 80% of 1RM Set every 2 minutes Weightlifting (Front Squat) Quickly … [Read more...]

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

Weightlifting (Press) Push Press Work up to a Heavy Single + 4x4 @ 80% of 1RM Rest 2 minutes between sets Interval Work For Time 75 Chest to Bar Pull Ups 200 Air Squats 75 Push Ups Workout is done in 30 sec on, 30 sec off … [Read more...]

Weightlifting (Clean) Work up to a Heavy Single + 6x2 @ 80% of 1RM Rest 2 minutes between sets Aerobic Work 1 min, 2 min, 3 min, 4 min, 3 min, 2 min, 1 min pyramid / 1 min easy Ski five intervals in a pyramid of 1-2-3-4-3-2-1 minutes, with … [Read more...]

Gymnastics Tester 50 Bar Muscle Ups, for time Conditioning 5 rounds for time of: 20 Wall Balls, 20/14lbs 5 Squat Snatch, 135/95lbs 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...]

Aerobic Work 3 x 2000m rate increase 1st interval = 2k PR + 10 sec/ 500m 2nd interval = 2k PR + 7 sec/500m 3rd interval = 2k PR + 4 sec/500m 4 min rest between efforts For personalized masters programming from Duke Burk, email … [Read more...]

Weightlifting (Snatch) Low Hang Snatch (2in off ground): Every 90 sec: Complete 5 sets of 2 @ 80% of best single from last week Weightlifting (Back Squat) Back Squat: Work up to 1RM in 12 minutes Benchmark Conditioning "Fran" 21,15,9 for … [Read more...]