Developing Power & Strength through the use of the Olympic Lifts.
Run 400m + Two sets of: 5x Wall Squats 10x PVC Pass Throughs 10x Walking Lunge 5x Goblet Squats + Two sets of: 8x Front Squat, empty barbell 8x Strict Press, empty barbell + Mobilize + 0:00-10:00: 1RM Squat Clean Thruster 10:00-15:00: … [Read more...]
Complete in Order Strength: A) 3 position clean - Find max in 5 sets -mid-thigh, above knee, below knee B) DL: Deload -3 sets of 10 repetitions at 60% Skill: A) Accumulate 20 Hollow/arch kips with legs starting in the back of kip … [Read more...]
General Warm Up + Three sets of: 30-second wall-facing HS Hold 5x empty barbell strict press + 3:00 max rep HSPU + Row 2000m, Time Trial + Cool Down For personalized masters programming from Duke Burk, email … [Read more...]
General Warm Up + Three sets, on the bar, of: 20-second Hollow Hold 20-second Arch Hold (rest as needed) + Three sets of: 6x 2 Kips + 1 Pull Up + Three sets of: 10x Toes to Bar + "Fight Gone Bad" 3 Rounds, 1:00 per station: Wall Balls, … [Read more...]
Complete in Order Strength: A) Snatch from high hand/mid-thigh -Find max triple in 5 sets B) FS: Deload -3 sets of 10 at 60% Skill: A) 10 Wall walks w/ 2 strict HSPU at top of each *stay connected, stomach can NOT touch … [Read more...]
Rest Day … [Read more...]
Rest Day For personalized masters programming from Duke Burk, email duke@powerandgraceperformance.com … [Read more...]
Warm Up + 15:00 to a 1RM Snatch + 15:00 to a 1RM Clean + 30x Ring Muscle Ups For personalized masters programming from Duke Burk, email duke@powerandgraceperformance.com … [Read more...]
Complete in Order Strength: A) 6 min. EMOM - Building -2 power snatch rest 2 min. 6 min. EMOM - Building -1 Power snatch + 1 Full snatch rest 2 min. 4 min. clock -Find 1RM Full snatch for the day Skill: A) 6 sets on rings - 5 … [Read more...]
Warm Up + Work up to a heavy Front Squat single Then: 3x3 @ 85% (Rest 2-3 minutes) + 21,15,9 Deadlift, 225/155# Run 800m + Accumulate 3:00 Elbow Plank For personalized masters programming from Duke Burk, email … [Read more...]
Complete in Order Strength: A) 4 sets E- 25 Dumbbell skull crushers O- 10/10/10 Chest supported YTWs B) OHS: Find 10rm in 3-4 sets Skill: A) 20 reps - freestanding handstand kickup and hold Conditioning: 21 min. EMOM Min. 1 - … [Read more...]
Rest Day For personalized masters programming from Duke Burk, email duke@powerandgraceperformance.com … [Read more...]
Rest Day … [Read more...]
Complete in Order Strength: A) Power Jerk -Work to heavy rep for the day -Drop 10% Perfrom 4 singles EMOM at that weight B) BS: Find 2 rm with 5 sec. hold in the bottom of each Skill: A) 5 sets -3 Strict TTB + 3 Strict Pullups + 6 … [Read more...]
Warm Up + Press + Push Press + Push Jerk 1+1+1 until you fail the Press Then: Push Press + Push Jerk 1+1 until you fail the Push Press Then: Push Jerk x 1 until you fail. + AMRAP 15:00 50ft HS Walk 100ft Walking Lunge For personalized … [Read more...]