January 6, 2019: Competition
Rest Day … [Read more...]
Competition
Sunday January 6, 2019: Masters
Rest Day … [Read more...]
Saturday January 5, 2019: Masters
10-9-8-7-6-5-4-3-2-1 of: Burpee Box Overs @ 24/20in + Alt DB Snatch @ 50/35lbs Partners alternate each round (P1 10, P2 10, P1 9, etc) + 8x200m Row (Rest 1min b/t sets) … [Read more...]
Friday January 4, 2019: Masters
Snatch Every 1min for 10min 20x Double Unders + 1x Snatch, building + Ten rounds of: 3x Power Snatch + 3x Overhead Squats Weight: 145/100lbs … [Read more...]
Thursday January 3, 2019: Masters
Active Recovery Day 30min Easy Cardio + 20min Skill Session (of your choice) For the skill session, keep volume and intensity VERY light, but rather focus on positions and movements. For personalized masters programming from Duke Burk, … [Read more...]
Wednesday January 2, 2019: Masters
Every 1min for 10min 10x Calorie Bike + 6x1 Split Jerk @ 85-90% (Rest 2min b/t sets) + Three rounds of: Row 500m + 12x Push Jerks @ 115/75lbs + 21x Box Jumps @ 20in … [Read more...]
Tuesday January 1, 2019: Masters
Clean Every 1min for 10min 1x Clean, building to heavy single + Seven rounds of: AMRAP 2min of: 3x Squat Cleans @ 135/95lbs + 6x Lateral Burpees over Bar rest 1min b/t rounds … [Read more...]
December 31, 2018: Competition
Complete in Order Strength: A) 10 min. EMOM - 2 rep Power snatch B) BS: 12 min. to work to 3rm Skill: A) 6 sets Every 90 sec. -5 hollow/arch kips + 4 PU + 1 Bar MU (focus on hollow/arch consistency in all moves) B) 3 min EMOM - Hollow … [Read more...]
Monday December 31, 2018: Masters
Back Squat 15min to work to a 1RM + 21-15-9 Calorie Row + 50x Double Unders (after each set) + 5min Sandbag Bear Hug Hold Weight = 100/70lbs … [Read more...]
December 30, 2018: Competition
Rest Day … [Read more...]
Sunday December 30, 2018: Masters
Deload Week Rest Day For personalized masters programming from Duke Burk, email duke@powerandgraceperformance.com … [Read more...]
December 29, 2018: Competition
Complete in Order Strength: A) 11 min. to find hang snatch + snatch for the day B) 12 min to find max Clean + 2 FS + Jerk Skill: A) with empty barbell -10 jerk grip OHS -1 min OH hold -10 Jerk grip OHS B) 60 pistols AFAP Conditioning: For Time: 200m … [Read more...]
Saturday December 29, 2018
Deload Week 50,40,30,20,10 for time of: Med Ball Cleans @ 20/14lbs + Box Jumps @ 24/20in For personalized masters programming from Duke Burk, email duke@powerandgraceperformance.com … [Read more...]
December 28, 2018: Competition
Complete in Order Strength: A) 8 sets - building each -3 Bench Press w/ pause on chest each rep -8 pendlay rows - 5 sec. hold on chest last rep B) 4 sets - each max UB strict hollow chinups Skill: A) 4 sets working to max height 10 rep kipping … [Read more...]
Friday December 28, 2018: Masters
Deload Week Every 90sec for 15min 3x TNG Snatch @ 65% + Four rounds of: 25x Calorie Row + 25x Burpees For personalized masters programming from Duke Burk, email duke@powerandgraceperformance.com … [Read more...]
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