Developing Power & Strength through the use of the Olympic Lifts.
Complete in Order Strength: A) Clean pull to explode + clean from 2"" off the ground + FS *work up to 80% of last week's max - then perform 8 sets of 1 every 90 sec. B) DL: 4-5 sets working to a smooth 6 rep max for the day *No touch'n'go - … [Read more...]
Snatch Blocks 2in off floor: Snatch: Find max single in 6-7 sets, beat first week of the month HSPU A) 3 sets - 10 kneeling press w/ empty bar + B) Start on floor - add 25s every 3 reps kipping hspu working to max heigh *drop max height in … [Read more...]
Complete in Order Strength: A) Snatch pull to explode + snatch from 2" off the ground *work up to 80% of last week's max - then perform 8 sets of 2 every 90 sec. *reset each rep B) Back Squat: 80/4*6 sets *base numbers off your most recent … [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) 6 min. to find 3 rm full clean (touch and go) rest 1 min. 5 min. to find 2rm full clean w/ 2 sec. pause in bottom of each (NOT touch and go) rest 1 min. 5 min. to find max 1rm full clean for the … [Read more...]
Front Squats Front Squat: 5 sets of 4 @ 70-90% Bar Muscle Ups 3x10 Hollow-Arch Kips + 3 sets of: Bar Muscle Ups x 60% of max set from last week (Rest 2min between sets) Conditioning AMRAP 12: 10 Toes to Bar 15 Kettlebell Swings, … [Read more...]
Complete in Order Strength: A) 4 sets of 10 - DB strict press *same weight for all but challenging B) Back Squat: 80/2*6 sets *base numbers off your most recent BS max Skill: A) 20 freestanding tripod leg lifts as … [Read more...]
Clean Blocks 2in off floor: Clean: Complete 4-6 sets of 1 @ 90% of 1RM Strict Pulling 5 sets of 3 - Tempo strict pullups (5331) *Add weight if possible Conditioning 10 rounds: 15 Cal Row 10 Lateral Burpees over bar rest 1min between … [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) Work to 3rm Behind the neck jerk w/ pause in dip B) Back Squat: 80/3*6 sets *base numbers off your most recent BS max Skill: A) 60 Hollow rocks Conditioning: For time Jackie -1000m Row -50 … [Read more...]
Jerk + Deadlift Jerk: Work up to 90% of 2RM and hit 4 sets of 2 reps + Deadlift: Every 45 sec x 9 min: 5 TNG Deadlifts @ 265/185" Midline "500 ft. crawl w/ drag sled (start unweighted and build) " Conditioning "Fight Gone Bad" 3 … [Read more...]
Complete in Order Strength: A) Clean pull to explode + clean from 2"" off the ground + 2 FS *Build to max set for the day with no misses B) 5 sets at a steady pace -6 Deadlifts + 6 tall box jumps *rest 90 sec. after box jumps *start around … [Read more...]
Back Squats Work up to 90% of 5RM for 5 sets of 5 Muscle Ups A) 4 min. alt. tabata - Arch/hollow holds on rings B) 10 min. - Every 30 sec. 1 skin the cat + 1 ring MU Conditioning 60/45 cal AAB EMOM perform 10 GHD situps Start … [Read more...]