Developing Power & Strength through the use of the Olympic Lifts.
General Warm Up + EMOM 10:00 odd) 10 Toes to Bar even) 10 GHD sit ups + 5:00 AMRAP of: HS Walk + 10x 250m Row (Rest 1:00) + Cool Down For personalized masters programming from Duke Burk, email duke@powerandgraceperformance.com … [Read more...]
Complete in Order Strength: A) Split Jerk from rack/blocks: Work up to a smooth triple for the day (no pressouts and balanced feet) B) BS: Work up to 5RM (try and hit a PR here) Conditioning: 9 Rounds -500m row Rest 1:1 **Shoot … [Read more...]
Complete in Order Strength: A) Clean Blocks at knee: Clean pull to explode + Clean (1+1=1): -Work to a heavy triple for the day B) EMOM x 10 min: odd min: 12 TNG Deadlifts @ 40% of best even min: 12 goblet squats Skill: A) As warmup - … [Read more...]
General Warm Up + Snatch Balance 4x4 @ 40-50% of 1RM Snatch + Snatch Every 30 seconds x 20 1 rep @ 65% of 1RM (Technique work!) + 10 rounds 1 Power Snatch 3 OHS Weight = 185/125# + Cool Down For personalized masters programming from … [Read more...]
Complete in Order Strength: A) Snatch Blocks at knee: Snatch + OHS (1+1=1): -Work to a heavy double for the day B) FS: Work up to 5RM (try and hit a PR here) Skill: A) 12 reps - skin the cat -slow and controlled, going only as far as … [Read more...]
General Warm Up + 5x5 Back Squat Add weight each set (Rest 2-3 Minutes) + AMRAP 4:00 of: 40 Wall Balls, 20/14# 20 HSPU Rest 2:00, 4 sets + Cool Down For personalized masters programming from Duke Burk, email … [Read more...]
Rest Dayย … [Read more...]
Rest Day For personalized masters programming from Duke Burk, email duke@powerandgraceperformance.com … [Read more...]
Complete in Order Strength: A) 5 min. EMOM - Building 1 Full clean + 1 power jerk rest 1 min. 5 min. EMOM - Building 1 Full clean + 2 FS + 1 Split jerk rest 1 min. 5 min. clock -Find 1rm Squat clean thruster Skill: A) 8 min. … [Read more...]
General Warm Up + Teams of 2: Row 1000m 21x OHS, each person 210x Double Unders 15x OHS, each person 150x Double Unders 9x OHS, each person 90x Double Unders Row 1000m Weight = 135/95 + Four sets of: 30-second Hollow Hold 30-second … [Read more...]
Complete in Order Strength: A) 5 sets a1) 12 alt. seated DB press building a2) 5 ring rows w/ 3 sec. pause with rings on chest B) OHS: Find 1 rm w/ 15 sec. hold in the bottom of squat Skill: A) Power/ clapping kips - Accumualte 20 H/A … [Read more...]
Row 500m, easy-moderate pace + Three sets of: 5x Wall Squats 10x PVC Pass Throughs 10x PVC OHS + Mobilize + Two sets of: 3x Muscle Clean 8x Hollow/Arch Kips 30x Single Unders + AMRAP 15:00 of: 30x Double Unders 15x Power Cleans, … [Read more...]
Rest Day … [Read more...]
Rest Day For personalized masters programming from Duke Burk, email duke@powerandgraceperformance.com … [Read more...]
Complete in Order Strength: A) Split Jerk from rack/blocks- Find max triple in 10 min. B) BS: Deload -3 sets of 10 repetitions at 60% Skill: A) Accumulate 2 min. in Freestanding HS hold *Use wall if needed Conditioning: 6 … [Read more...]