Developing Power & Strength through the user of Olympic Lifts and powerlifiting.
Squats Back Squat: Work up to 90% of 3RM and complete 4 sets of 3 there Muscle Ups "6x5 ring muscle ups (rest 1min between sets)" Conditioning 7 rounds for time: 6 D-ball to shoulder, 150/100 50m sled push - empty Rest 1min between … [Read more...]
Weightlifting Below Knee Hang Snatch: Work up to 90% of 1RM from last week and complete 3 sets of 1 there every 90 sec HSPU Death by: 2 strict hspu + 1 kipping hspu (keep the strict hspu @ 2, increase kipping by 1 each … [Read more...]
Rest Day For personalized masters programming from Duke Burk, email duke@powerandgraceperformance.com … [Read more...]
Squats Front Squat: Work up to 85% of 2RM and complete 6 sets of 2 there Conditioning 3 rounds of: 1 mile run 30 Burpee Pullups *if you have a 20/14# vest, wear it For personalized masters programming from Duke Burk, email … [Read more...]
Aerobic Work 3x 1000m Ski (rest 3min between) (increase effort each interval) Gymnastics 10min amrap of: 5 bar muscle ups (rest 30sec) 30ft handstand walk (rest 30sec) Conditioning 5 rounds for time: 15 UB Toes-to-bar 40 UB Wall-ball … [Read more...]
Rest Day For personalized masters programming from Duke Burk, email duke@powerandgraceperformance.com … [Read more...]
Weightlifting Clean and Jerk: Work up to 85% of 1RM from last week and complete 4 sets of 1 there every 2 min Midline 4 sets of: 10 e/leg double leg KB step ups 60 sec. bottom of squat hold w/ kbs *use managable weights Conditioning 3 … [Read more...]
Squats Back Squat: Work up to 85% of 3RM and complete 6 sets of 3 there Muscle Ups 3 sets of: 5,4,3,2,1 unbroken muscle ups (rest 3min between sets) Conditioning 12 rounds for time: 10 Pistols 3 Burpee Box Jumps overs, 30/24 For … [Read more...]
Weightlifting Below Knee Hang Snatch: Work up to 85% of 1RM from last week and complete 6 sets of 1 there every 90 sec HSPU 1 max set of: strict hspu + 3x 50% of max set (rest 2min between sets) Conditioning EMOM x 20 Min 1: 20/15 cal … [Read more...]
Rest Day For personalized masters programming from Duke Burk, email duke@powerandgraceperformance.com … [Read more...]
Squats Front Squat: Work up to 2RM in 7-8 sets Gymnastics 3 sets of: 1min round 10 burpees, to 6"" target max rep bar MU in remaining time (rest 1min between rounds) Aerobic Conditioning Every 2:30 for 8 sets Run 400m *Increase pace … [Read more...]
Aerobic Work 2k row, time trial Gymnastics 4 sets of: 12 chest to bar pull ups (rest 30sec) 50ft handstand walk (rest 60sec) Conditioning 5 rounds: 20 Pistols 15/10 cal Bike Rest 90 seconds For personalized masters programming from … [Read more...]
Rest Day For personalized masters programming from Duke Burk, email duke@powerandgraceperformance.com … [Read more...]
Weightlifting Clean and Jerk: Work up to 1RM in 6-8 sets Midline 3 sets of: 10 GHD sit ups 100ft backward sled drag, AHAP 30-second sandbag bear hug, AHAP (rest as needed between sets) Conditioning "Grace" For time: 30 Clean & … [Read more...]
Squats Back Squat: Work up to 3RM in 7-8 sets Muscle Ups 6x5 ring muscle ups (rest 1min between sets) Conditioning For time: 100 Wall-ball Shots, 20/14 50 Toes to Bar For personalized masters programming from Duke Burk, email … [Read more...]
"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.