Developing Power & Strength through the use of the Olympic Lifts.
General Warm Up + Clean and Jerk Complex 1 Clean Pull 1 Hang Clean 3 Front Squats 1 Split Jerk Work to a max complex in 6 sets + 3 rounds of: Row 500m 21 Thrusters, 75/55# 12 GHD Sit Ups + Cool Down For personalized masters … [Read more...]
Complete in Order Strength: A) 12 min. Clcok -Build to a smooth 3rm bench press for the day -45 sec. ring row hold w/ chest of rings after each set C) BS: find a 1 rm with no belt or knee sleeves Skill: A) 5 min. tabata (:20 on/:10 … [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) Jerk from blocks/rack: work to a max without a belt B) BS: Work up to 93% of 1RM and every 60 sec complete 1 rep until failure or 10 sets Skill: A) 3 min. banded ankle distraction e/ … [Read more...]
General Warm Up + AMRAP 10:00 3-6-9-12-15-etc Deadlifts, 225/155# Burpee Box Overs, 24/20” + EMOM 12:00 Odd) 12 Toes to Bar Even) 12/8 Cal Row For personalized masters programming from Duke Burk, email powerandgraceperformance@gmail.com. … [Read more...]
Complete in Order Strength: A) Clean from blocks below knee: Clean pull + clean- work to a max today with no misses B) Deadlift Clusters: 2.2.2 @ 90% of 3RM from 3 weeks ago x 4 sets. rest 10 sec between doubles, 90 sec between … [Read more...]
General Warm Up + Hang Snatch 4x2 @ 80-90% of 1RM Snatch + 5 rounds, for reps, of: 2:00 rounds 20 Calorie Assault Bike Max Rep Wall Balls, 20/14# (Rest 2:00) + Cool Down For personalized masters programming from Duke Burk, email … [Read more...]
General Warm Up + Back Squat 15:00 to work up to a heavy 3RM. + Every :30 for 10 sets 2 Ring Muscle Ups + AMRAP 12:00 1 Squat Snatch 3 Clean and Jerks 30 Double Unders Weight = 155/105# + Cool Down For personalized masters … [Read more...]
Complete in Order Strength: A) Snatch from Blocks below knee: Snatch + OHS - Work to max for the day with no misses B) FS: Work to a 1rm with no belt or knee sleeves Skill: A) 20 reps on rings - Kip only from static arch … [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) 5 min - EMOM -Power clean + FS + Push press building -rest 1 min. 9 min. - Every 90 sec. (6 sets) -Full clean + Power jerk building Skill: A) 3 sets of 10 jerk grip OHS Conditioning: 4 rounds for … [Read more...]
General Warm Up + For Time: 150 Wall Balls, 20/14# 100 Calorie Row 50 Burpee Box Jump Overs, 24/20# + Cool Down For personalized masters programming from Duke Burk, email powerandgraceperformance@gmail.com. … [Read more...]
Complete in Order Strength: A) 12 min. EMOM E) Work to 2rm bench press w/pause on chest O) 20 sec. chin over bar hold B) BS: Every 90 sec: 2 reps w/ 2 sec. pause in bottom of each for quality Skill: A) 6 min. EMOM - 8 perfect … [Read more...]