Developing Power & Strength through the use of the Olympic Lifts.
Weightlifting Back Squat 3x2 @ 100% of 3RM. (Rest as Needed Between Sets) Conditioning "Mary" 20min amrap of: 5 Handstand Push Ups 10 One legged squats, alternating 15 Pull-ups For personalized masters programming from Duke Burk, email … [Read more...]
Complete in Order Strength: A) 3 sec. Jerk dip hold + Power Jerk from Blocks/rack: -10 min. EMOM 1+1 working to max complex for the day B) BS: 11 min. to work to 2 rep max BS w/ 3 sec. pause in both reps **no belt or knee wraps or … [Read more...]
Aerobic Work 9 x 500m Row @ 2k PR pace (Rest 2 min between intervals) Gymnastics 4 sets - 50 ft. HS walk * stop every 10 ft. and hold for 3 sec. For personalized masters programming from Duke Burk, email duke@powerandgraceperformance.com … [Read more...]
Complete in Order Strength: A) 3 pos. clean - Above knee, below knee, 1"" off ground -max for complex in 11 min. B) Deadlifts - Warmup to 80% and perfrom 1 rep every 20 sec. for 8 min. *be smart and scale weight if deficit pull is … [Read more...]
Weightlifting Below the Knee Hang Snatch Every 90 sec: Work up to a new 1RM Gymnastics For Time: 40 Bar Muscle Ups Conditioning Open Workout 11.3 5min amrap of: Squat Clean, 165/110 lbs Jerk, 165/110 lbs For personalized masters … [Read more...]
Complete in Order Strength: A) Snatch pull to explode + Snatch + OHS: all reps 1+1+1 ** Work to heavy set of 2 for the day B) Front Squats: 65/3, 70/3, 80/2, 85/2, 90/2x5 sets -every 2 min. Skill: A) 2 attempts max HS shoulder taps on … [Read more...]
Rest Day … [Read more...]
Rest Day For personalized masters programming from Duke Burk, email duke@powerandgraceperformance.com … [Read more...]
Deload Week this week. We will keep it to 1-2 pieces each day, so get a good warm up and bring the intensity. Weightlifting 10 min EMOM of: 3 power snatch, 50% of 1RM snatch 3 box jumps, 36/30" Conditioning 16 rounds for time of: 35 double … [Read more...]
Complete in Order Strength: Deload Week A) 7 min. Clock to find max Thruster from the ground *start with empty bar *Rest 2 min. 7 min. clock to find max Clean only *Rest 2 min. Then 1 set of max rep trhusters 60% of todays max … [Read more...]
Deload Week this week. We will keep it to 1-2 pieces each day, so get a good warm up and bring the intensity. Conditioning For Time: Row 2000m 100 DB Snatch, 50/35# 20 Bar Muscle Ups For personalized masters programming from Duke Burk, … [Read more...]
Complete in Order Strength: Deload Week A) 6 supersets E- 6-10 chinups w/ pause at top O- 10 narrow grip bench press (hands just inside clean grip, don't overstress elbows) B) BS: warmup then - in 10 min. find max 2 rep BS w/ 1st rep held … [Read more...]
Rest Day For personalized masters programming from Duke Burk, email duke@powerandgraceperformance.com … [Read more...]
Rest Day … [Read more...]
Complete in Order Strength: Deload Week A) 6 sets of 6 Pushpress at 90% of 5 rm B) FS: warmup then - in 10 min. find 1rm w/ 5sec. pause in the bottom Skill: A) 5 sets of 3 - on bar 1 = 5 sec. hollow hold + slow controlled transition … [Read more...]