Developing Power & Strength through the use of the Olympic Lifts.
Squats Back Squat: Work up to 3RM in 7-8 sets Muscle Ups 6x5 ring muscle ups (rest 1min between sets) Conditioning For time: 100 Wall-ball Shots, 20/14 50 Toes to Bar For personalized masters programming from Duke Burk, email … [Read more...]
Complete in Order Strength: A) Clean from Blocks Above Knee: 10 singles working to best set of the day B) Deadlift: Clusters: 3.3.3 x 5 sets @ 60% **rest 20 sec between cluster, rest as needed between sets ** add 10-20# each … [Read more...]
Over a year ago, I stumbled upon velocity based training. I was fascinated by the idea that a coach could directly create the type of impact and stimulus desired with almost precise certainty. I loved the idea that if I wanted to work a certain phase … [Read more...]
Weightlifting Below Knee Hang Snatch: Work up to 1RM in 7-8 sets HSPU 50 strict HSPU, for time * If your strict HSPU are not strong, perform 20 strict right into 30 kipping for 50 total Conditioning EMOM until failure 15 Bar-facing … [Read more...]
Complete in Order Strength: A) Snatch From Blocks Above Knee: 10 singles working to best set of the day B) Back Squat: 85/5*5 sets *base numbers off your most recent BS max Skill: A) 4 sets: 8 empty bar jerk grip OHS + 15 sec. HS hold … [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: A) 21 min. clock -5 min. EMOM - Find heavy cleanjerk rest 1 min. -6 min. every 90 sec. - Find heavy clean pull to explode + Hang clean from below the knee + jerk rest 1 min. -8 min. to find Heavy clean + FS … [Read more...]
Front Squats Work up to 4RM in 6-7 sets Bar Muscle Ups Death by unbroken bar muscle ups Interval Conditioning 4 x 1:30 min AMRAP 10 Bar-facing Burpees 10 Deadlifts, 275/185 Max deficit Kipping HSPU, 6/4" 1:30 min rest between … [Read more...]
Complete in Order Strength: A) 4 sets of 12 e/arm- standing single arm DB strict press B) Back Squat: 80/2*6 sets *base numbers off your most recent BS max Skill: A) 3 sets - 10 empty bar Z-press + 30 sec. wall sit hold w/ back flat on … [Read more...]
Clean Above Knee Hang Clean: EMOM x 7 min: 2 reps @ 80% Strict Gymnastics 20min EMOM odd) strict pull ups even) strict hspu min 1 of each movement will be 10 reps, min 2 will be 9, min 3 will be 8, etc until the 10th minute of each movement … [Read more...]
Rest Day … [Read more...]
Rest Day For personalized masters programming from Duke Burk, email duke@powerandgraceperformance.com … [Read more...]
Complete in Order Strength: A) Clean complex: 1 Power jerk + 2 split jerks *work to 80% of complex from last week and perform 1 set of complex EMOM for 8 minutes *use rack or blocks if able B) Back Squat: 80/6*6 sets *base numbers off your … [Read more...]
Jerk + Deadlift Power Jerk + Split Jerk: EMOM x 7 min: 1+1 @ 75% + Deadlift: 50/3, 60/3, 70/3, 75/3, 80/3*6 sets Midline 3 sets of: 20 GHD sit ups 100ft sandbag bear hug carry, AHAP rest as needed between sets Conditioning 6 Rounds … [Read more...]