Masters

November 22, 2017: Masters

By | November 21st, 2017|Competition, Masters|

Prep: EMOM x 10 minutes odd) 10 calorie Assault Bike even) 10 calorie Row -then- 3x5 wall squat 3x50ft duck walk (no weight) 3x10 air squat -then- 3x10 tempo OHS @ 32X1 (empty barbell) 3x6 broad jumps -then- Mobilize Strength: Snatch 10 minutes to work to a heavy complex: Snatch + 2 Hang Snatch + [...]

November 21, 2017: Masters

By | November 20th, 2017|Competition, Masters|

Prep: 1500m row -then- 3x5 wall squat 3x10 air squat 3x5 goblet squat -then- Mobilize -then- 3 sets -3 Hollow/arch kips -3 Pullups -3 Kips -3 TTB -3 CTB -3 kips -3 Bar MU *try to make each kip the same *try and stay on bar Strength: None Conditioning: 12x 500m Row (Rest 90" between [...]

November 20, 2017: Masters

By | November 19th, 2017|Competition, Masters|

Prep: 6 minute Assault Bike -then- 3x10 double KB z-press 3x10 inverted row (feet on floor) -then- 3x12 single-arm DB press (6/arm) 3x8 strict pull up -then- Mobilize Strength: Jerk Work 10 minutes to work to a heavy single -then- 5x2 @ 80% of heavy single (Rest 2 minutes between sets) Conditioning: For time: 11 [...]

November 19, 2017: Masters — Rest Day

By | November 18th, 2017|Competition, Masters, Misc|

Rest Day Starting tomorrow (Monday November 20) we will be going back to a 3-on, 2 off, 2 on, 1 off schedule in order to prep for the Open week's schedule. So Thursday and Sunday will again be rest days each week. For personalized masters programming from Duke Burk, email powerandgraceperformance@gmail.com

November 18, 2017: Masters

By | November 17th, 2017|Competition, Masters|

Prep: 10 minute AAB @ 70% effort -then- 3x5 wall squat 3x10 reverse lunge (per leg) 3x10 air squat -then- 3x6 med ball clean 3x6 seated box jump -then- Mobilize Strength: None Conditioning: 21-15-9 Power Clean Front Squat Weight -- 115,75 (Rest as needed) -then- 30 minute row at consistent pace (75-80% effort) Accessory/Core: 800m [...]

November 17, 2017: Masters

By | November 16th, 2017|Competition, Masters|

Prep: 1k row (light) -then- 3x60 single unders 3x12 single-leg RDL (6/leg) -then- Mobilize Strength: Pump Session: 2 sets of the following: 15-20 Barbell Bicep Curls 15-20 Banded Tricep Ext 15-20 KB Upright Row 15-20 DB Reverse Fly 15-20 DB Fly 15-20 Heavy DB Shrugs Conditioning: AMRAP 20 minutes 15 burpee box overs (24,20) 30 [...]

November 16, 2017: Masters — Rest Day

By | November 15th, 2017|Competition, Masters|

Rest Day For personalized masters programming from Duke Burk, email powerandgraceperformance@gmail.com

November 15, 2017: Masters

By | November 14th, 2017|Competition, Masters|

Prep: Row 5 minutes -then- 3x15 wall balls (20,14) 3x30-second dead hang from bar -then- 3x10 double DB push press 3x10 inverted row (feet on floor) -then- 3x8 double KB z-press 3x6 strict ring pull up -then- Mobilize Strength: None Conditioning: For Time: 125 thrusters (95,65) EMOM 5 burpees Accessory/Core: At a steady pace -25 [...]

November 14, 2017: Masters

By | November 13th, 2017|Competition, Masters|

Prep: Bike 5 minutes @ 70-75% effort -then- 3x5 wall squat 3x10 reverse lunge 3x5 goblet squat (3-sec pause in bottom) -then- 3x10 double KB front rack squat 3x5 seated box jump -then- Mobilize Strength: Back Squat 12 minutes to work to a heavy triple -then- 3x3 @ 80% of heavy triple (Rest 2 minutes [...]

November 13, 2017: Masters

By | November 12th, 2017|Competition, Masters|

Prep: 1000m Row -then- 3x10 BTN press @ 3321 (empty BB) 3x10 DB bent over row (5/arm) -then- 3x12 half-kneeling DB press (6/arm) 12 inverted row (feet on floor) -then- 3x8 double kb z-press 3x8 strict pull up -then- Mobilize Strength: None Conditioning: AMRAP 11 minutes: 16 GHD sit ups 32 air squats (Rest as [...]