Developing Power & Strength through the use of the Olympic Lifts.
Prep: General Warm Up Snatch Blocks 2in off floor: Snatch: 7 sets to a heavy single HSPU "9 sets of 5 strict HSPU w/ 45/25# plate def. *each set alternate from facing/facing away from the wall " AMRAP Conditioning: "21-15-9 reps … [Read more...]
Rest Day For personalized masters programming from Duke Burk, email powerandgraceperformance@gmail.com. … [Read more...]
Rest Day … [Read more...]
Complete in Order Strength: A) 12 min. to find max of complex - Snatch pull to explode + Snatch from below knee + OHS B) FS: Find a 1 rep max in 12 minutes with a 5 sec pause Skill: A) 4 sets - 5 strict hollow ring pullups w/ 2 sec. … [Read more...]
General Warm Up + Partner Workout 3 rounds of: Row 1500m 100 Wall Balls, 20/14# (Split up reps however you want) + Cool Down For personalized masters programming from Duke Burk, email powerandgraceperformance@gmail.com. … [Read more...]
General Warm Up + Clean from low Blocks Work to 1RM in 6-7 sets + Back Squat Every 90 seconds x 4 sets 5 reps @ 75% of 7RM + “Amanda” 9,7,5 of: Ring Muscle Ups Squat Snatch, 135/95# + Cool Down For personalized masters programming … [Read more...]
Complete in Order Strength: A) 5 sets a1) 6 kneeling halos e/direction and on each leg (24 reps total) a2) 12 weighted rings rows as able (positions over weight) B) Singe arm KB OHS: 5 sets of 5 e/arm working to heaviest load for the … [Read more...]
Rest Day For personalized masters programming from Duke Burk, email powerandgraceperformance@gmail.com. … [Read more...]
Rest Day … [Read more...]
Complete in Order Strength: A) 1 Pause power jerk + power jerk: 6 sets to find max: use blocks if able B) Backsquat: Find 3 rep max in 12 minutes with a 5 sec pause on the first rep of each set Skill: A) 20 feet together Frog … [Read more...]
General Warm Up + EMOM 12:00 odd) 6 Bench Press @ 60% even) 8-12 CTB Pull Ups + 3 rounds of: Run 400m 21 Thrusters, 95/65# 12 Toes to Bar (Rest 2:00 Between Rounds) + Cool Down For personalized masters programming from Duke Burk, email … [Read more...]
Complete in Order Strength: A) Clean Blocks 2" off floor: Clean: Find max double in 7 sets B) Banded Deadlift: 8 sets of 4 @ 50% of best deadlift + medium band tension, drop every rep from the top, rest 90 sec between sets Skill: A) 5 … [Read more...]
General Warm Up + 4 sets of: Muscle Ups x 60% of max Set (Rest 1:00 between sets) + “Double DT” 10 rounds of: 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks Weight = 155/105# + Cool Down For personalized masters programming from Duke … [Read more...]
Complete in Order Strength: A) Snatch from the Blocks 2"" off floor: Find max double for the day B) FS: Deload - FS: 50/2, 60/2, 70/2, 80/2*4 sets Skill: A) 5 min. EMOM - 3 wall walks up and down Conditioning: 3 rounds for total … [Read more...]
General Warm Up + Overhead Squat Work up to a heavy 3RM in 12:00 + Every 4:00 for 5 sets Run 400m 50 Double Unders + Cool Down For personalized masters programming from Duke Burk, email powerandgraceperformance@gmail.com. … [Read more...]