Developing Power & Strength through the use of the Olympic Lifts.
Prep: General Warm Up Snatch Blocks 2in off floor: Snatch: Complete 4-6 sets of 1 @ 90% of max single HSPU Kip HSPU clusters - 5.5.5. 5 sets - adding 25# plate each set AMRAP Conditioning: 21-15-9 reps for time of: Front Squat, … [Read more...]
Complete in Order Strength: A) Snatch pull to above knee + snatch from 2"" off the ground *Build to max set for the day with no misses B) Back Squat: 80/2*6 sets *base numbers off your most recent BS max Skill: A) 3 sets- 10 perfect … [Read more...]
Rest Day For personalized masters programming from Duke Burk, email duke@powerandgraceperformance.com … [Read more...]
Rest Day … [Read more...]
Front Squats Front Squat: 6 sets of 4 @ 60-80% Bar Muscle Ups 1x Max Set (Rest as Needed) 2x 50% of Max Set (Rest 2:00 between) Conditioning AMRAP 9: Row 25 Cals 50' HS Walk For personalized masters programming from Duke Burk, email … [Read more...]
Complete in Order Strength: A) 6 min. to find 3 rep max high hang/pocket snatch Rest 1 min. 6 min. to find 2 rep max hang snatch/above knee Rest 1 min. 8 min. to find 1 rep max Snatch Skill: A) 4 sets - 6 Hollow/arch kips w/ towel … [Read more...]
Clean Blocks 2in off floor: Clean: Complete 6 sets of 1 @ 80-90% Strict Pulling In 5 sets - Find max weighted 3 rep chin-up + 5 sec. hold w/ chin over bar on last rep Conditioning 10 rounds: 10 Cal AAB 50 Double-unders Rest … [Read more...]
Complete in Order Strength: A) Find 1rm strict press B) Singe arm KB OHS: 5 sets of 5 e/arm @ 80-85% of last week's max Skill: A) 20 freestanding tripod leg lifts Conditioning: For time: Barbara Five rounds, each for time … [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) 12 min. to find 5rm Power jerk B) Backsquat - Find 1rm -5/50, 3/60, 2/70, 1/80, 1/85, 1/90, 1/95, 1/100+ Conditioning: For time The Power and Grace Performance Dry-Athalon test -2k Row -150cal … [Read more...]
Jerk + Deadlift Jerk: Work up to 85% and hit 4-6 sets of 1 + Deadlift: 50/4, 60/4, 70/3*2, 80/3*2 sets Core Training "5 sets of: 12 ghd hip extensions 10 Strict Toes to Bar Interval Conditioning "Every 2:00 x 9 sets 10 Front Squats, … [Read more...]
Complete in Order Strength: A) Clean Blocks 2" off floor (Clean pull to explode + Clean =1): Work to heavy/smooth double for the day B) Deadlift - Find 1rm **be very smart, this should be relatively smooth... don't comprise back and not be … [Read more...]
Back Squats Back Squat: Work up to 85% of 5RM for 6 sets of 5 Muscle Ups 2 sets of.. -11 Ring MU in as few sets as possible Rest 2:1 b/n *Be risky on 1st set, then take what learned into 2nd Conditioning For time: 40/30 Calorie Assault … [Read more...]
Complete in Order Strength: A) Snatch from the Blocks 2" off floor: (Snatch pull+Snatch=1) Work to heavy/smooth double for the day B) Front squat - Find 1rm Skill: A) 3 min. EMOM - 15 Handstand march on wall B) 3 sets - Max HS hold in … [Read more...]