Power & Grace Performance

Developing Power & Strength through the user of Olympic Lifts and powerlifiting.

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Category: Masters

Masters

Wednesday October 10, 2018: Masters

Weightlifting Back Squat 3x2 @ 100% of 3RM. (Rest as Needed Between Sets) Conditioning "Mary" 20min amrap of: 5 Handstand Push Ups 10 One legged squats, alternating 15 Pull-ups For personalized masters programming from Duke Burk, email … [Read more...]

Filed Under: Competition, Masters

Tuesday October 9, 2018: Masters

Aerobic Work 9 x 500m Row @ 2k PR pace (Rest 2 min between intervals) Gymnastics 4 sets - 50 ft. HS walk * stop every 10 ft. and hold for 3 sec. For personalized masters programming from Duke Burk, email duke@powerandgraceperformance.com … [Read more...]

Filed Under: Competition, Masters

Monday October 8, 2018: Masters

Weightlifting Below the Knee Hang Snatch Every 90 sec: Work up to a new 1RM Gymnastics For Time: 40 Bar Muscle Ups Conditioning Open Workout 11.3 5min amrap of: Squat Clean, 165/110 lbs Jerk, 165/110 lbs For personalized masters … [Read more...]

Filed Under: Competition, Masters

Sunday October 7, 2018: Masters

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

Filed Under: Competition, Masters

Saturday October 6, 2018: Masters

Deload Week this week. We will keep it to 1-2 pieces each day, so get a good warm up and bring the intensity. Weightlifting 10 min EMOM of: 3 power snatch, 50% of 1RM snatch 3 box jumps, 36/30" Conditioning 16 rounds for time of: 35 double … [Read more...]

Filed Under: Competition, Masters

Friday October 5, 2018: Masters

Deload Week this week. We will keep it to 1-2 pieces each day, so get a good warm up and bring the intensity. Conditioning For Time: Row 2000m 100 DB Snatch, 50/35# 20 Bar Muscle Ups For personalized masters programming from Duke Burk, … [Read more...]

Filed Under: Competition, Masters

Thursday October 4, 2018: Masters

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

Filed Under: Competition, Masters

Wednesday October 3, 2018: Masters

Deload Week this week. We will keep it to 1-2 pieces each day, so get a good warm up and bring the intensity. Weightlifting 8 min to work up 80% of 1RM clean and jerk + Then: 4x1, emom, @ 80% Conditioning 4 rounds for time of: 5 squat … [Read more...]

Filed Under: Competition, Masters

Tuesday October 2, 2018: Masters

Deload Week this week. We will keep it to 1-2 pieces each day, so get a good warm up and bring the intensity. Conditioning For Time: Run 1 Mile 200 Double Unders Run 800m 200 Double Unders Run 400m For personalized masters programming … [Read more...]

Filed Under: Competition, Masters

Monday October 1, 2018: Masters

Deload Week this week. We will keep it to 1-2 pieces each day, so get a good warm up and bring the intensity. Gymnastics 4 rounds of: 10 second hollow hold 10 second hollow rocks 10 v-ups rest as needed Conditioning 50 chest to bar pull … [Read more...]

Filed Under: Competition, Masters

Sunday September 30, 2018: Masters

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

Filed Under: Competition, Masters

Saturday September 29, 2018: Masters

Squats Front Squat: Work up to 90% of 2RM and complete 4 sets of 2 there Conditioning AMRAP 30: 30 HSPU 30 Burpees 150 Double-unders 30 KBS 30 Burpee Box Jumps, 24/20 For personalized masters programming from Duke Burk, email … [Read more...]

Filed Under: Competition, Masters

Friday September 28, 2018: Masters

Aerobic Work 8x 500m Row @ 2k PR pace (rest 2min between intervals) Gymnastics 3x 2min amrap of: 15 chest to bar pull ups max handstand walk in remaining time (rest 2min between amraps) Conditioning 5 rounds for time: 400m sprint 50 … [Read more...]

Filed Under: Competition, Masters

Thursday September 27, 2018: Masters

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

Filed Under: Competition, Masters

Wednesday September 26, 2018: Masters

Weightlifting Clean and Jerk: Work up to 90% of 1RM from last week and complete 3 sets of 1 there every 2 min Midline 3 sets max time Plank hold on elbow w/ 90/50#s on back Conditioning "Isabel" 30 Snatches for time, 135/95 For … [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 Suwanee, 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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