Developing Power & Strength through the use of the Olympic Lifts.
Jog 800m + 3x5 Wall Squat 3x5 Goblet Squat + Barbell Warm Up Three sets of: 3x Deadlift 3x Hang Power Clean 3x Front Squat 3x Back Squat (Use Light Weight) + 12:00 to a heavy Clean + 10x Thruster, 95/65# + 15x Box Jump, 24/20" Rest … [Read more...]
Complete in Order Strength: A) Snatch from block at mid thigh: -Work to a heavy triple for the day B) FS: Every 90 sec: 5 sets of 5 working to best set for the day Skill: A) 4 min. Tabata - Cart wheel into HS hold on … [Read more...]
Row 500m + 2x10 sec Row, hard 2x10 sec Bike, hard 200x Single Unders + Mobilize + For Time: Row 1000m 100x Double Unders Row 750m 100x Double Unders Row 500m 100x Double Unders Row 250m 100x Double Unders (Time Cap: 23 … [Read more...]
Rest Day … [Read more...]
Rest Day For personalized masters programming from Duke Burk, email duke@powerandgraceperformance.com … [Read more...]
Hero Saturday For the next couple of months, Saturday’s will be set aside for some Hero workouts. Enjoy some tough, long conditionings with great meaning behind them. “Ryan” 5 rounds 7 Muscle Ups 21 Burpees to 12” target For personalized … [Read more...]
Complete in Order Strength: A) Snatch Sotts Press: 20-30/3*4 B) 8 min. EMOM - building -2 Power snatch, not T'n'go rest 2 min. 5 min. to find max 2 rep hang full snatch C) 2 min. max sandbag ground to shoulder AHAP Skill: A) 4 … [Read more...]
Complete in Order Strength: A) 10 min. EMOM E-10 behind the neck strict press O-5 e/arm single arm ring rows B) Work to smooth 1rm Front Squat for the day with no belt or knee sleeves **SMOOTH!! no grinding Skill: A) 4 sets of 5 HSPU … [Read more...]
Five sets of: 1x Power Snatch 1x OHS 1x Lo-Hang Snatch 1x OHS 1x Hi-Hang Snatch 1x OHS Weight = Moderate + Every 30sec for 10 sets: 1x Power Clean 1x Hang Power Clean 1x Hang Squat Clean Weight = 135/95 + 10x10 Back Squat @ 50% (Rest … [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) Power Jerk + 8 sec. OH hold on last rep of each set -Build to a smooth, crisp, heavy set B) BS: 60/5, 70/5, 75/5, 80/5, 85/5 (if you make all 5 sets then complete one more set of 5 at possible 5RM), every 3 … [Read more...]
Row 3000m @ 75% effort + Three sets of: 5x Wall Squat 10x Air Squat 5x KB RDL + 12:00 to work to a heavy complex: 1x Clean 1x Front Squat 1x Split Jerk + 10,9,8,7,6,5,4,3,2,1 Unbroken CJ, 115/75 + 10/8 Calorie Bike after each … [Read more...]
Complete in Order Strength: A) Clean pull to below knee + Clean: -Build to a smooth, crisp, heavy set B) Every 2 min: Deadlift: 5x3 @ 90% of 3RM Skill: A) 5 sets of following complex: 3 H/A swings + 2 MU + 5 sec. hollow hold + 5 sec. … [Read more...]
1,2,3,4,5,4,3,2,1,2,3,4,5 Unbroken Strict Pull Ups + 5 Strict Press, 45/35 after each set + 12:00 to a heavy bench press + 5x2 Bench Press @ 80% (Rest 2:00) + 3x10 Bent Over Row (weight = moderate) + Run 20:00 @ 75-80% Effort For … [Read more...]