Developing Power & Strength through the use of the Olympic Lifts.
Complete in Order Strength: A) 5 min. EMOM -Muscle snatch: building -rest 1 min. 5 min. EMOM -Above knee full snatch + below knee snatch: building -rest 1 min. 8 min. to find 1rm of complex -1 snatch pull to explode + 1 snatch from … [Read more...]
General Warm Up + Partner Workout 10 Rounds Row 20 Cals 30 Push Press, 95/65# 20 Toes to Bar + Cool Down For personalized masters programming from Duke Burk, email powerandgraceperformance@gmail.com. … [Read more...]
Complete in Order Strength: A) 5 sets a1) 6 e/arm DB OHS w/ pause at bottom of each a2) 12 pushups w/ hands on 45# plates (stay hollow!) B) FS: 80/2, 85/2, 88/2*4 sets Skill: A) 3 attempts - max tripod pos. freestanding … [Read more...]
General Warm Up + Clean and Jerk Complex Six sets of: 1 Clean 2 Front Squats 2 Split Jerks (Work to a heavy set) + For Time: 30 Back Squats, 225/150# Run 1 Mile + Cool Down For personalized masters programming from Duke Burk, email … [Read more...]
Rest Day … [Read more...]
Rest Day For personalized masters programming from Duke Burk, email powerandgraceperformance@gmail.com. … [Read more...]
Complete in Order Strength: A) 3 Sec. Pause BN jerk + 2 BN jerks: Find max in 12 min. B) BS: 85/2, 88/2, 92/2*4 sets Skill: A) 20 alt. hollow candlestick rolls to alt. pistol - not for time For total time: 5 rounds: -400m Run (1 … [Read more...]
General Warm Up + 5x 3:00 Rounds 15 Power Snatch, 75/55# 15 Box Jumps, 24/20” Max Calorie Row (Rest 2:00 Between Rounds) + EMOM 12:00 odd) 2-4 Ring Muscle Ups even) 15/12 Calorie Bike + Cool Down For personalized masters programming … [Read more...]
General Warm Up + Snatch Complex 1 Snatch 1 Overhead Squat 1 Hang Snatch (Start with empty barbell and add 20# per set until failure) (Perform on the minute) + 3 rounds of: 30 GHD Sit Ups 20 Handstand Push Ups + Cool Down For … [Read more...]
Complete in Order Strength: A) 3 pos. Clean (floor, below knee, above knee): Build to max in 14 min. B) Deadlift: Based off 3RM found last week: 3 reps at 80% for 8 min. EMOM Skill: A) 5 sets of 5 strict ring … [Read more...]
General Warm Up + Back Squat 15:00 to work to a heavy single Then: 4x4 @ 75% of Heavy Single (Rest 2-3 Minutes) + 7 rounds of: 15 Calorie Row 16 Overhead Squats, 75/55# + Cool Down For personalized masters programming from Duke Burk, … [Read more...]
Complete in Order Strength: A) Snatch from the Blocks below the knee: Work to max single in 8 sets B) FS @ 85% of best 1RM, complete 9 sets of 1 Skill: A) 50 alt. pushup hold shoulder taps Conditioning: For total time: 7 rounds … [Read more...]
Rest Day … [Read more...]
Rest Day For personalized masters programming from Duke Burk, email powerandgraceperformance@gmail.com. … [Read more...]
Complete in Order Strength: A) 7 min. to find (2-3 attempts) 3 clean pulls below knee + full clean + power jerk -rest 1 min. 7 min. to find (2-3 attempts) 2 clean pulls below knee + full clean + jerk -rest 1 min. 6 min. to find max … [Read more...]