Developing Power & Strength through the user of Olympic Lifts and powerlifiting.
General Warm Up + Partner Workout 3 rounds of: Row 1500m 100 Wall Balls, 20/14# (Split up reps however you want) + Cool Down For personalized masters programming from Duke Burk, email powerandgraceperformance@gmail.com. … [Read more...]
General Warm Up + Clean from low Blocks Work to 1RM in 6-7 sets + Back Squat Every 90 seconds x 4 sets 5 reps @ 75% of 7RM + “Amanda” 9,7,5 of: Ring Muscle Ups Squat Snatch, 135/95# + Cool Down For personalized masters programming … [Read more...]
Rest Day For personalized masters programming from Duke Burk, email powerandgraceperformance@gmail.com. … [Read more...]
General Warm Up + EMOM 12:00 odd) 6 Bench Press @ 60% even) 8-12 CTB Pull Ups + 3 rounds of: Run 400m 21 Thrusters, 95/65# 12 Toes to Bar (Rest 2:00 Between Rounds) + Cool Down For personalized masters programming from Duke Burk, email … [Read more...]
General Warm Up + 4 sets of: Muscle Ups x 60% of max Set (Rest 1:00 between sets) + “Double DT” 10 rounds of: 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks Weight = 155/105# + Cool Down For personalized masters programming from Duke … [Read more...]
General Warm Up + Overhead Squat Work up to a heavy 3RM in 12:00 + Every 4:00 for 5 sets Run 400m 50 Double Unders + Cool Down For personalized masters programming from Duke Burk, email powerandgraceperformance@gmail.com. … [Read more...]
Rest Day For personalized masters programming from Duke Burk, email powerandgraceperformance@gmail.com. … [Read more...]
General Warm Up + Partner Workout Row 1000m 100 Push Press, 95/65# 200 Double Unders 70 Push Press, 95/65# 200 Double Unders 40 Push Press, 95/65# Row 1000m + 1 Mile Sled Drag, add 90/60# to sled + Cool Down For personalized masters … [Read more...]
General Warm Up + Every 2:00 for 6 sets 1 Power Clean 1 Squat Clean 1 Front Squat 1 Split Jerk (Work to a heavy) + 2 rounds of: Run 800m 25 Thrusters, 75/55# 25 Chest to Bar Pull Ups + Cool Down For personalized masters programming … [Read more...]
Rest Day For personalized masters programming from Duke Burk, email powerandgraceperformance@gmail.com. … [Read more...]
General Warm Up + 100 Calorie Assault Bike (Rest 2:00) 75 GHD Sit Ups (Rest 2:00) 50 Calorie Assault Bike (Rest 2:00) 25 GHD Sit Ups + 3 sets of: Muscle Ups x 50% of max set (Rest 1:00 between sets) + Cool Down For personalized … [Read more...]
General Warm Up + Snatch, from blocks below knee 6-7 sets to work to a heavy single Then: 3x2 @ 80% of heavy single + 3 rounds of: Row 500m 21 Burpees Run 400m + Cool Down For personalized masters programming from Duke Burk, email … [Read more...]
General Warm Up + Front Squat 12:00 to work to a 2RM from the floor + Every 3:00 x 5 sets 10 Power Cleans, 135/95# 20 Wall Balls, 30/20# + Cool Down For personalized masters programming from Duke Burk, email … [Read more...]
Rest Day For personalized masters programming from Duke Burk, email powerandgraceperformance@gmail.com. … [Read more...]
General Warm Up + Partner Workout 10 Rounds Row 20 Cals 30 Push Press, 95/65# 20 Toes to Bar + Cool Down For personalized masters programming from Duke Burk, email powerandgraceperformance@gmail.com. … [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.