Developing Power & Strength through the use of the Olympic Lifts.
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 8 min to work up 80% of 1RM clean and jerk + Then: 4x1, emom, @ 80% Conditioning 4 rounds for time of: 5 squat … [Read more...]
Complete in Order Strength: Deload Week A) 12 min. EMOM - Hang (full) Clean + Jerk Dip *build each set, do not fail B) Clean pulls: Work to 100% of clean max Then 8 min. EMOM - 1 clean pull + 6 sec. return to the floor (return should … [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: Run 1 Mile 200 Double Unders Run 800m 200 Double Unders Run 400m For personalized masters programming … [Read more...]
Complete in Order Strength: Deload Week A) 12 min. EMOM - Snatch w/ 2 sec. pause 1" below knee *build each set, do not fail B) Front Squats: 65/3, 70/3, 80/2, 85/2*5 sets -every 2 min. Skill: A) 3 sets of 8 Hollow/arch kips on … [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. Gymnastics 4 rounds of: 10 second hollow hold 10 second hollow rocks 10 v-ups rest as needed Conditioning 50 chest to bar pull … [Read more...]
Rest Day For personalized masters programming from Duke Burk, email duke@powerandgraceperformance.com … [Read more...]
Rest Day … [Read more...]
Squats Front Squat: Work up to 90% of 2RM and complete 4 sets of 2 there Conditioning AMRAP 30: 30 HSPU 30 Burpees 150 Double-unders 30 KBS 30 Burpee Box Jumps, 24/20 For personalized masters programming from Duke Burk, email … [Read more...]
Complete in Order Strength: A) Snatch + OHS: 10min. EMOM - working to heavy set w/ no misses Rest 2 min. at 80% of today's complex perfrom 10 full snatch AFAP *All snatches are full reps Rest 2 min. 3 attempts only at best snatch for … [Read more...]
Aerobic Work 8x 500m Row @ 2k PR pace (rest 2min between intervals) Gymnastics 3x 2min amrap of: 15 chest to bar pull ups max handstand walk in remaining time (rest 2min between amraps) Conditioning 5 rounds for time: 400m sprint 50 … [Read more...]
Complete in Order Strength: A) 6 supersets -5 strict ring dips w/ pause in bottom of each -3 strict pullups (focus on keeping shoulder and hips directly under bar) B) Back Squat: Find new 1rm Skill: A) 4 sets of the following holds... … [Read more...]
Rest Day For personalized masters programming from Duke Burk, email duke@powerandgraceperformance.com … [Read more...]
Rest day … [Read more...]
Weightlifting Clean and Jerk: Work up to 90% of 1RM from last week and complete 3 sets of 1 there every 2 min Midline 3 sets max time Plank hold on elbow w/ 90/50#s on back Conditioning "Isabel" 30 Snatches for time, 135/95 For … [Read more...]
Complete in Order Strength: A) 10 sets working to max- 2 FS + 1 Split Jerk *no misses *focus on footwork B) Back Squat: 80/2*6 sets *base numbers off your most recent BS max Skill: A) 3 sets: 10 eccentric heal lowering off 45# plare … [Read more...]