Developing Power & Strength through the use of the Olympic Lifts.
Complete in Order Strength: A) Muscle clean: 5 sets of 4 as warmup B) Clean from 3in deficit, pause at deficit height: Every 2 min compelte 2 reps @ 85% x 4 sets Skill: A) 3 sets on rings: 15 sec. hollow hold + 3 Toes to rings + 15 sec. … [Read more...]
Weightlifting Below Knee Hang Snatch: Work up to 85% of 1RM from last week and complete 6 sets of 1 there every 90 sec HSPU 1 max set of: strict hspu + 3x 50% of max set (rest 2min between sets) Conditioning EMOM x 20 Min 1: 20/15 cal … [Read more...]
Complete in Order Strength: A) High Box with bar at mid quad: Snatch Pull + Snatch: Every 2 min: 5 sets 2 @ 75%-85% for perfect technique B) Back Squat: 80/6*2 sets *base numbers off your most recent BS max Skill: A) Accumulate 30 … [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 2RM in 7-8 sets Gymnastics 3 sets of: 1min round 10 burpees, to 6"" target max rep bar MU in remaining time (rest 1min between rounds) Aerobic Conditioning Every 2:30 for 8 sets Run 400m *Increase pace … [Read more...]
Complete in Order Strength: A) 21 min. EMOM min. 0-5: Snatch pull to explode + hang snatch from below knee *start around 50% and build rest 1 min. min. 7-12: Full snatch w/ 1 sec. pause above the knee building each set *start at 60% and … [Read more...]
Complete in Order Strength: A) Strict Dumbbell press: in 8 min find heavy triple rest 2 min @ 75% of heavy triple complete 6 rounds of tabata strict press (20 on/10off), score is lowest round"" B) Back Squat: 90/4*4 sets *base numbers … [Read more...]
Aerobic Work 2k row, time trial Gymnastics 4 sets of: 12 chest to bar pull ups (rest 30sec) 50ft handstand walk (rest 60sec) Conditioning 5 rounds: 20 Pistols 15/10 cal Bike Rest 90 seconds For personalized masters programming from … [Read more...]
Rest Day … [Read more...]
Rest Day For personalized masters programming from Duke Burk, email duke@powerandgraceperformance.com … [Read more...]
In my previous two blogs, there’s been a high emphasis on the science and technical parameters of competition prep using velocity based training. In this final installment in the series, I’d like to take a little less look at the science and a little … [Read more...]
Complete in Order Strength: A)Jerk from blocks: Work to heavy double for the day B) Back Squat: 80/2*6 sets *base numbers off your most recent BS max Conditioning: For time: -250m Row -50 airsquats -500m Row -30 pullups -750m … [Read more...]
Weightlifting Clean and Jerk: Work up to 1RM in 6-8 sets Midline 3 sets of: 10 GHD sit ups 100ft backward sled drag, AHAP 30-second sandbag bear hug, AHAP (rest as needed between sets) Conditioning "Grace" For time: 30 Clean & … [Read more...]
In Part 1, I mentioned how we use velocity based training to transition the speed of our squats from strength gain to competition prep. In this blog, I want to talk a little bit about how we used peak velocity as a preparatory means of measurement in … [Read more...]