December 27, 2018: Competition
Rest Day … [Read more...]
Competition
Thursday December 27, 2018: Masters
Active Recovery Day 30min Easy Cardio + 20min Skill Session (of your choice) For the skill session, keep volume and intensity VERY light, but rather focus on positions and movements. For personalized masters programming from Duke Burk, email … [Read more...]
December 26, 2018: Competition
Complete in Order Strength: A) 12 min. to find 3 rep power jerk from rack -rest 2 min. and drop to 85% of today's 3rep THEN 10 S2OH anyway from the ground B)Every 2 min: 6 sets: 2 FS + 4 BS at 80% of monday's 2rm FS Skill: A) 3 sets of 2 - Skin the … [Read more...]
Wednesday December 26, 2018: Masters
Deload Week Every 1min for 10min 1x Clean @ 80% + AMRAP 7min of: 20x DB Push Press @ 50/35lbs + 40x Double Unders For personalized masters programming from Duke Burk, email duke@powerandgraceperformance.com … [Read more...]
December 25, 2018: Competition
Conditioning: For time: 5k Row or Run for time Merry Christmas For free access to the App and access to Competition - Premium head to http://www.wodfollow.com/powerandgrace-competition … [Read more...]
Tuesday December 25, 2018: Masters
Deload Week Christmas Day Rest Day For personalized masters programming from Duke Burk, email duke@powerandgraceperformance.com … [Read more...]
December 24, 2018: Competition
Complete in Order Strength: A) 10 min. EMOM - 1 Hang Snatch + OHS B) FS: 6 sets to find 2 rep max FS w/ 5 sec. pause in first rep Skill: A) 6 sets - 20ft. HS walk to wall, pirouette on wall and walk out 20 ft. *Scale with 3 Wall walk + 5 lateral … [Read more...]
Monday December 24, 2018: Masters
Deload Week Back Squat 5x1 @ 80% of 1RM Rest 2min b/t sets + Three rounds of: Row 500m + 21x SDHP @ 75/55lbs + 12x Burpees over Bar For personalized masters programming from Duke Burk, email duke@powerandgraceperformance.com … [Read more...]
December 23, 2018: Competition
Rest Day … [Read more...]
Sunday December 23, 2018: Masters
Rest Day For personalized masters programming from Duke Burk, email duke@powerandgraceperformance.com … [Read more...]
December 22, 2018: Competition
Complete in Order Strength: A) Work to 3rm Snatch Sotts in 5 min. B) 10 min. to find 1rm snatch for the day C) 10 min. to find Clean + 2 jerk max for the day Skill: A) 20 alt. candlestick roll to Pistol *every 5 reps perform 3 bar MU Conditioning: 12 … [Read more...]
Saturday December 22, 2018: Masters
Front Squat Every 15sec for 5min 1x Thruster @ 75/55lbs (You may not rack barbell until all 20 reps are completed) Conditioning For Time: 60x Overhead Squats @ 95/65lbs + 40x Single-Arm DB CJ @ 50/35lbs + 20x Bar Muscle Ups + 40x Single-Arm DB CJ @ … [Read more...]
December 21, 2018: Competition
Complete in Order Strength: A) 6 sets of 3 single arm DB/KB bench press working to max B) 6 sets to find 3 rep weighted Chinup/supinated grip Skill: A) 3 min. to accumulate max freestanding HS hold Conditioning: For total reps AMRAP 3: 5 HSPU 10 … [Read more...]
Friday December 21, 2018: Masters
Aerobic Work Ten sets of: 1min Hard Row + 2min Easy Row Snatch 8min to build to 90% for a Single + 6x3 @ 70-75% Every 2min Deadlift 6x1 @ 90% of 1RM Rest 2min b/t sets For personalized masters programming from Duke Burk, email … [Read more...]
Thursday December 20, 2018: Masters
Rest Day For personalized masters programming from Duke Burk, email duke@powerandgraceperformance.com … [Read more...]