Weightlifting Below Knee Hang Snatch: Work up to 1RM in 7-8 sets HSPU 50 strict HSPU, for time * If your strict HSPU are not strong, perform 20 strict right into 30 kipping for 50 total Conditioning EMOM until failure 15 Bar-facing … [Read more...]

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

Front Squats Work up to 4RM in 6-7 sets Bar Muscle Ups Death by unbroken bar muscle ups Interval Conditioning 4 x 1:30 min AMRAP 10 Bar-facing Burpees 10 Deadlifts, 275/185 Max deficit Kipping HSPU, 6/4" 1:30 min rest between … [Read more...]

Clean Above Knee Hang Clean: EMOM x 7 min: 2 reps @ 80% Strict Gymnastics 20min EMOM odd) strict pull ups even) strict hspu min 1 of each movement will be 10 reps, min 2 will be 9, min 3 will be 8, etc until the 10th minute of each movement … [Read more...]

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

Jerk + Deadlift Power Jerk + Split Jerk: EMOM x 7 min: 1+1 @ 75% + Deadlift: 50/3, 60/3, 70/3, 75/3, 80/3*6 sets Midline 3 sets of: 20 GHD sit ups 100ft sandbag bear hug carry, AHAP rest as needed between sets Conditioning 6 Rounds … [Read more...]

Back Squats Work up to 5RM in 6-7 sets Muscle Ups 30 muscle ups, for time Conditioning 100/80 Cal Ski Erg EMOM 7 Thrusters, 115/75# Start w/thrusters For personalized masters programming from Duke Burk, email … [Read more...]

Snatch Above Knee Hang Snatch: EMOM x 8 min: 2 reps @ 75% HSPU 8min to build to a 2RM deficit HSPU + 4x2 @ 70% of 2RM deficit HSPU Conditioning 21-15-9 reps for time of: Thruster, 95/65 CTB Pullup Rest 5 min 9-15-21 reps for time … [Read more...]

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

Front Squats Work up to 80% of 4RM and complete 6 sets of 2 EMOM Bar Muscle Ups A) 12 power kips + 12 hollow candlestick rollups + B) 10min amrap of: 15 GHD Sit Ups 6 Bar Muscle Ups Aerobic Conditioning Working for 20 seconds/40 seconds … [Read more...]

Clean Blocks 2in off floor: Clean: Complete 1RM in 6-7 sets, beat weight from first week of the month Strict Pulling A) 4 sets of 15 - bent reverse fly w/ squeeze at top *light and perfect + B) 4 sets - max reps Towel pullups *rest 2 min. … [Read more...]

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

Jerk + Deadlift Jerk: Complete find 2RM in 6-7 sets beat first week of the month + Deadlift: 50/4, 60/4, 70/4, 75/4*3 sets Midline 3 sets -50 ft. crawl w/ drag sled around waist -60 sec. hollowhold on bar -50 ft. crawl w/ drag sled around … [Read more...]

Back Squats Work up to 80% of 5RM and complete 5 sets of 3 EMOM Muscle Ups 6 sets of: 50% of max ring muscle ups (rest 90sec between sets) Conditioning 100/80 Cal Row EMOM perform 7 Over the Erg Burpees *Start w/burpees For … [Read more...]

Snatch Blocks 2in off floor: Snatch: Find max single in 6-7 sets, beat first week of the month HSPU A) 3 sets - 10 kneeling press w/ empty bar + B) Start on floor - add 25s every 3 reps kipping hspu working to max heigh *drop max height in … [Read more...]