Developing Power & Strength through the use of the Olympic Lifts.
General Warm Up + Partner Workout 4 rounds of: Run 800m (alternate 400’s) 50 Deadlifts, 225/155# (split up reps however) + Three sets of: 30-second plank hold 30-second hollow hold 30-second handstand hold 30-second superman … [Read more...]
General Warm Up + Clean and Jerk 50/5, 60/4, 70/3, 80/2, 85/1, 90/1, 90+/1 (x2 sets) (Rest 2:00 between sets) + 3 rounds of: Run 400m 12 Power Snatch, 115/75# 6 Bar Muscle Ups + Cool Down For personalized masters programming from Duke … [Read more...]
Complete in Order Strength: A) 5 set of 5 Bench press building to a max for the day B) Find 3rm OHS Skill: A) 5 sets of 20 alt. HS walk march on wall (facing away) Conditioning: 2 rounds For time -21 DB thrusters (50/35s) -21 … [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) Power Jerk + Jerk from blocks/rack: Find 2rm (1+1=1) B) BS: in 15m find 1rm Skill: A) 3 min./side banded ankle distraction For total time: 5k row *every 500m perform 1 rope … [Read more...]
General Warm Up + Every 4:00 for 5 sets 20 Front Squats, 115/75# 20 Lateral over the Bar Burpees + EMOM 12:00 odd) 8-12 CTB Pull Ups even) 12/9 Calorie Bike + Cool Down For personalized masters programming from Duke Burk, email … [Read more...]
General Warm Up + Snatch Complex 1 Snatch 1 Hang Snatch below Knee 1 Hang Snatch above Knee 1 Overhead Squat 5 sets to a Heavy complex + For Time: Run 400m 21 Push Press, 95/65# 21 Box Jumps, 24/20” 42 GHD Sit Ups 21 Box Jumps, … [Read more...]
Complete in Order Strength: A) Clean from blocks above knee: Clean only: FInd 3rm for the day B)Deadlift: In 12 minutes find a new 3RM Skill: A) 5 sets of 2 - strict ring pullups w/ pause at 90 degrees and w/ rings on … [Read more...]
Complete in Order Strength: A) 3 pos. snatch (floor, 2" off ground, below knee): Build to max for the day B) FS: Find 1rm in 15 min. Skill: A) 4 attempts- max freestanding tripod HSPU hold Conditioning: 14 min. AMRAP -8 Ring … [Read more...]
General Warm Up + Front Squat 15:00 to work to a 2RM Then: 3x2 @ 80% of 2RM + 20 rounds of: Row 10 Calories 5 Thrusters, 95/65# + Cool Down For personalized masters programming from Duke Burk, email powerandgraceperformance@gmail.com. … [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) 4 min - EMOM 3 hang snatch building w/o failure *above the knee -rest 1 min. 4 min. - EMOM 2 hang snatch building w/o failure *below the knee -rest 1 min. 6 min. to find max snatch Skill: A) 10 … [Read more...]
General Warm Up + Partner workout: AMRAP 24:00 100 DB Snatch, 50/35# 80 Calorie Row 60 Burpees over Rower 40 CTB Pull Ups + Cool Down For personalized masters programming from Duke Burk, email powerandgraceperformance@gmail.com. … [Read more...]