Power & Grace Performance

Developing Power & Strength through the use of the Olympic Lifts.

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Category: Competition

Competition

January 6, 2019: Competition

Rest Day … [Read more...]

Filed Under: Competition

Sunday January 6, 2019: Masters

Rest Day … [Read more...]

Filed Under: Competition, Masters

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...]

Filed Under: Competition, Masters

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...]

Filed Under: Competition, Masters

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...]

Filed Under: Competition, Masters

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...]

Filed Under: Competition, Masters

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...]

Filed Under: Competition, Masters

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...]

Filed Under: Competition

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...]

Filed Under: Competition, Masters

December 30, 2018: Competition

Rest Day … [Read more...]

Filed Under: Competition

Sunday December 30, 2018: Masters

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

Filed Under: Competition, Masters

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...]

Filed Under: Competition

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...]

Filed Under: Competition, Masters

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...]

Filed Under: Competition

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...]

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 Lawrenceville, 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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