Developing Power & Strength through the use of the Olympic Lifts.
Back Squats Work up to 5RM in 6-7 sets Muscle Ups 30 muscle ups, for time Conditioning 100/80 Cal Ski Erg EMOM 7 Thrusters, 115/75# Start w/thrusters For personalized masters programming from Duke Burk, email … [Read more...]
Complete in Order Strength: A) Clean pull to explode + clean from 2"" off the ground + FS *work up to 83% of 2 week's ago max - then perform 8 sets of 1 every 90 sec. B) Clean pulls w/ pause above the knee: 85/2, 90/2, 95/1*3 sets, 100/1*3 … [Read more...]
Snatch Above Knee Hang Snatch: EMOM x 8 min: 2 reps @ 75% HSPU 8min to build to a 2RM deficit HSPU + 4x2 @ 70% of 2RM deficit HSPU Conditioning 21-15-9 reps for time of: Thruster, 95/65 CTB Pullup Rest 5 min 9-15-21 reps for time … [Read more...]
Complete in Order Strength: A) Snatch pull to explode + snatch from 2"" off the ground *work up to 83% of 2 week's ago max - then perform 8 sets of 2 every 90 sec. *reset each rep B) Back Squat: 80/2*6 sets *base numbers off your most … [Read more...]
Rest Day … [Read more...]
Rest Day For personalized masters programming from Duke Burk, email duke@powerandgraceperformance.com … [Read more...]
Front Squats Work up to 80% of 4RM and complete 6 sets of 2 EMOM Bar Muscle Ups A) 12 power kips + 12 hollow candlestick rollups + B) 10min amrap of: 15 GHD Sit Ups 6 Bar Muscle Ups Aerobic Conditioning Working for 20 seconds/40 seconds … [Read more...]
Complete in Order Strength: A) 5 min. EMOM - Find heavy Muscle snatch *rest 1 min. 5 min. EMOM - Find heavy snatch pull to explode + Hang snatch from below the knee *rest 1 min. 5 min. EMOM - Find heavy full snatch for the … [Read more...]
Clean Blocks 2in off floor: Clean: Complete 1RM in 6-7 sets, beat weight from first week of the month Strict Pulling A) 4 sets of 15 - bent reverse fly w/ squeeze at top *light and perfect + B) 4 sets - max reps Towel pullups *rest 2 min. … [Read more...]
Complete in Order Strength: A) 4 sets of 12 e/arm- kneeling single arm KB strict press *focus on connected core and solid foundation B) Back Squat: 80/5*6 sets *base numbers off your most recent BS max Skill: A) 20 reps - freestanding … [Read more...]
Rest Day For personalized masters programming from Duke Burk, email duke@powerandgraceperformance.com … [Read more...]
Rest Day … [Read more...]
Jerk + Deadlift Jerk: Complete find 2RM in 6-7 sets beat first week of the month + Deadlift: 50/4, 60/4, 70/4, 75/4*3 sets Midline 3 sets -50 ft. crawl w/ drag sled around waist -60 sec. hollowhold on bar -50 ft. crawl w/ drag sled around … [Read more...]
Complete in Order Strength: A) 12 min. to find max for complex: 1 Power jerk + 2 split jerks *Drop to 75% of complex and perform 1 split every 30 sec. for 10 reps *use rack or blocks if able B) Back Squat: 80/2*6 sets *base numbers off your … [Read more...]
Back Squats Work up to 80% of 5RM and complete 5 sets of 3 EMOM Muscle Ups 6 sets of: 50% of max ring muscle ups (rest 90sec between sets) Conditioning 100/80 Cal Row EMOM perform 7 Over the Erg Burpees *Start w/burpees For … [Read more...]