Prep: EMOM x 9 minutes 1) 12 calorie row 2) 12 burpees 3) 40 double unders 3 sets of: 10 single-arm landmine press (5/arm) 10 bent over barbell row (light) Strength Strict Press + Push Press Work 6 sets of: 2 strict press + 4 push press (rest 2 … [Read more...]

Prep: EMOM x 10 minutes: odd) 12 calorie bike even) 12 calorie row 3 sets of: 10 overhead squats w/ empty barbell 10 ball slams (light weight) Strength Hang Snatch Work 5x3 @ 60-70% of 1RM snatch (rest 60 seconds between sets) Back Squat Work warm … [Read more...]

Enjoy the Day! For personalized masters programming from Duke Burk, email powerandgraceperformance@gmail.com … [Read more...]

Prep: EMOM x 10 minutes odd) 12 calorie row even) 12 burpees 3 sets 10 empty barbell good mornings 10 russian KB swings 100 single unders Strength: Deadlift Work 6 sets of 1.1.1 @ 83% of 1RM Deadlift (rest 10 seconds between reps) (rest 2 minutes … [Read more...]

Prep: 3 sets of: 10 tempo BTN press @ 3131 10 bent over barbell row (LIGHT) 1-minute moderate row 2 sets of: 10 hollow-arch kips (on the rings) 20 russian twists (right + left = 1 rep) Strength: Push Press Work 12 minutes to work to a heavy … [Read more...]

Prep: 3 sets of: 10 empty barbell overhead squats 10 ball slams 1-minute row 2 sets of: 10 banded monster walk (each direction) 10 alternating DB snatch (light weight) **practice mid-air transition Strength: Hang Clean Work 5x3 @ 60-70% of 1RM … [Read more...]

Get Outside and Do Something!   For personalized masters programming from Duke Burk, email powerandgraceperformance@gmail.com … [Read more...]

Prep: 3 sets of: 10 tempo good mornings (tempo = 3111) 30-second hollow hold (on ground) 1-minute moderate row 2 sets of: 10 single-leg DB RDL (5 each leg) 10 hip extensions Strength: Deadlift: 6 sets of: 1.1.1 @ 80% of 1RM deadlift (rest 10 … [Read more...]

Prep: 3 sets of: 10 barbell z-press (empty barbell) 50 single unders 1-minute easy bike 3 sets of: 6 seated arnold press/arm 12 ring rows (elevate feet if possible) Strength: Strict Press Work 3x10 @ 65-70% Follow each set w/ 10 Bent Over Row (Rest … [Read more...]

Starting this week, the Masters Blog will be moving to a classic 3 on, 1 off split. If you want to stick to the 3 on, 1 off, 2 on, 1 off schedule, keep your normal rest days and move a day around here and there to fit that. Prep: EMOM x 9 1) 30-sec … [Read more...]

Rest Day … [Read more...]

Prep: 10-minute jog 3 sets of: 15 russian twists (over and back = 1 rep) 50ft handstand walk Strength: Banded Deadlift: 7 sets of 4 Deadlifts @ 75% of 8RM from 2 weeks ago, every 3 min Conditioning: "Power and Grace "Dryathlon" For time: 2k … [Read more...]

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% … [Read more...]

Recovery Day -- Get outside and do something! … [Read more...]

Prep: EMOM x 12 minutes: 1) 30-second run 2) 10 DB push press 3) 15 banded good mornings 3 sets of: 30-second wall facing handstand hold 10 regular kipping pull ups (NOT butterfly) Strength: 5 sets of: 10 barbell strict press @ 50-60% of 1RM (rest … [Read more...]