Developing Power & Strength through the use of the Olympic Lifts.
Complete in Order Strength: A) Hang Clean from above knee: -Work to heavy rep for the day -Drop 10% Perfrom 4 singles EMOM at that weight B) Every 60 sec: Deadlift: 10x3 @ 70% of best 3RM Skill: A) 4 sets of 6 HSPU -each w/ 3 sec. … [Read more...]
Warm Up + Row 1500m 100x Wall Balls, 20/14# 50x Burpee over Rower (Work completed in 1:00 on, 1:00 off format) + 10:00 to work on L-Sit Progressions For personalized masters programming from Duke Burk, email … [Read more...]
Complete in Order Strength: A) FS: Work up to 75% of best 5RM and complete 3 reps EMOM x 10 min Conditioning: Murph For Time 1 mile Run 100 Pull-Ups 200 Push-Ups 300 Air Squats 1 mile Run All with a Weight Vest (20/14 … [Read more...]
Warm Up + Deadlift Work to a heavy single Then: 3x2 @ 80% (Rest 1:30) + 5 rounds, for time, of: Run 400m 25x GHD Sit Ups For personalized masters programming from Duke Burk, email duke@powerandgraceperformance.com. … [Read more...]
Rest Day For personalized masters programming from Duke Burk, email duke@powerandgraceperformance.com … [Read more...]
Rest Day … [Read more...]
Warm Up + “Murph” For personalized masters programming from Duke Burk, email duke@powerandgraceperformance.com … [Read more...]
Complete in Order Strength: A) 6 min. clock -Find max 2 clean pulls + Clean + Jerk rest 2 min. 4 min. clock -Find 1RM Clean and jerk B) Perform 20 FS from the ground at 80% of today's best 1rm CJ for time Skill: A) 10 min. … [Read more...]
Row 500m + 3x5 Wall Squat 3x10 Z-Press 3x10sec Row, Hard + 60-second FR Hold 1x Push Press every :10 60-second FR Hold 1x Front Squat every :10 Rest 60-seconds Three sets + 21x Power Clean 15x Shoulder to Overhead 9x Thruster Weight = … [Read more...]
Complete in Order Strength: A) 12 min. EMOM E-Max HS hold on wall (try pulling one leg off the wall at a time) O-12 alt. single arm KB bent rows B) Find max OHS with following cadence -5 sec. hold OH -5 sec. decent -5 sec. hold in … [Read more...]
Rest Day For personalized masters programming from Duke Burk, email duke@powerandgraceperformance.com … [Read more...]
Rest Day … [Read more...]
Bike 5:00 + 3x5 Wall Squat 3x10 Squat 3x5 Goblet Squat + Squat Program 50/10, 55/10, 60/10, 70/10 (Rest 2-3 minutes) + For Time: Run 800m 40x Power Snatch, 75/55# 20x Toes to Bar (Time Cap = 12 Minutes) For personalized masters … [Read more...]
Complete in Order Strength: A) Power Jerk + 2 Split jerks -Work to a heavy set in 7 sets -Drop 15% and complete 6 single power jerks at that weight EMOM B) BS: Work up to heavy double with no belt or knee sleeves, then perform 1 rep at that … [Read more...]
Complete in Order Strength: A) Clean from blocks above knee: -Work to a heavy double for the day B) Every 2 min. x 8 sets 3 DL (225/135) + 6 tall box jumps Skill: A) Accumulate 20 Hollow/arch kips on rings w/ towel b/n … [Read more...]