Developing Power & Strength through the use of the Olympic Lifts.
Three sets of: Muscle Snatch x 3 BTN Strict Press x 3 Overhead Squat x 3 Weight = Light + Five sets of: Power Snatch x 2 Snatch Balance x 2 Overhead Squat x 2 Weight = Moderate + Five sets of: Snatch x 1 @ 75-90% (Rest 1-2 … [Read more...]
Rest Day For personalized masters programming from Duke Burk, email duke@powerandgraceperformance.com … [Read more...]
Rest day … [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. “Nukes” 8 minutes to complete: Run 1 Mile Max Rep Deadlifts, 315/205 Then, … [Read more...]
Complete in Order Strength: A) 16 min. clock 10 min. EMOM - 2 snatch pull to explode + Hang snatch *starting around 40% and building Rest 2 min. Min. 12-16: Drop to 30% of heaviest snatch of day and complete.. 4 min. AMRAP -15 UB … [Read more...]
Complete in Order Strength: A) 12 min. EMOM E-16 strict alt KB Z-press (8 e/arm) O-6 strict pullups, weighted as able B) OHS: 10 min. EMOM -1 OHS from pins at 85% of last weeks 2rm Skill: A) 4 min. alt tabata -Hollow hold -arch … [Read more...]
Three sets of: Snatch Grip Deadlift x 3 Hang Muscle Snatch x 3 Drop Snatch x 3 Press in Snatch x 3 Overhead Squat x 3 (use light weight) + Four sets of: Power Snatch x 1 Low-Hang Snatch x 1 Hang Snatch x 1 High-Hang Snatch x … [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) Behind the neck Jerk dip + Behind the neck jerk + Jerk Find heavy set for the day C) BS: Find 1rm with 8 sec. pause in the bottom Conditioning: 4 rounds for time -Row 500m -2 rounds of Cindy (5 … [Read more...]
Three sets of: Muscle Clean x 3 Front Squat x 3 Jerk Balance x 3 (Keep weight light) + Four sets of: High Hang Clean x 1 Push Jerk x 1 Split Jerk x 1 (moderate weight) + Three sets of: Clean Liftoff x 1 Clean x 1 Front Squat x 2 Split … [Read more...]
Three sets of: Hollow/Arch Kips x 10 Max Freestanding HS Hold + Three sets of: Kipping Pull Ups x 6-8 Strict HSPU x 4-8 + Three sets of: Bar Muscle Ups x 2-5 Handstand Walk x 50ft + Two sets of: Row 2000m @ 5k PR Pace (Rest 4:00) For … [Read more...]
Complete in Order Strength: A) Clean From Blocks above knee: Every 90 sec. Find heavy double for the day B) Every 2 min: Deadlift: 8x4 @ 85% of 4RM from last week Skill: A) 6 min. alt. tabata - Arch and hollow holds on … [Read more...]
Three sets of: Muscle Snatch x 3 BTN Push Press x 3 Snatch Balance x 3 Pause OHS x 3 (3-seconds in the bottom) (use light weight) + Four sets of: BTN Push Press x 2 Pause OHS x 2 (use moderate weight) + Four sets of: Snatch x 1 Hang … [Read more...]
Complete in Order Strength: A) Snatch from blocks at mid-thigh: EMOM: Find Heavy triple for the day B) FS: Find 2rm for the day Skill: A) 10 reps - 10 sec. HS hold facing wall Conditioning: 20 min. EMOM 1- 8 double KB hang … [Read more...]