Developing Power & Strength through the use of the Olympic Lifts.
Back Squat 6x1 Back Squat @ 90% of 1RM Rest 2min b/t sets Conditioning Six sets of: Row 300m + 20x Front Squats @ 95/65lbs Rest 2min b/t sets 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...]
Four sets of: Muscle Clean x 3 Front Squat x 3 Push Press x 3 + Four sets of: Hang Clean x 1 Front Squat x 2 Split Jerk x 1 (moderate weight) + Three sets of: Split Jerk x 1 rep (build to a heavy in 3 sets) + Every 1:00 for 12:00 odd) … [Read more...]
Rest Day For personalized masters programming from Duke Burk, email duke@powerandgraceperformance.com … [Read more...]
Complete in Order Strength: A) Clean From Blocks below knee: 1 Clean + 1 Front squat = 1 Every 90 sec. Work to a heavy double for the day B) Every 3 min: Deadlift: 7x4 up to 4RM, use steel **3 seated box jumps after each set for … [Read more...]
Complete in Order Strength: A) 4 sets of 4: snatch grip sotts B) 10 min. working to a 2 rm Snatch C) 4 sets of 5: press in split as warmup D) 10 min. working to 1 rm C&J Skill: A) 8 min. EMOM E- 8 pushups O- 8 TTB Conditioning: 6 rounds for … [Read more...]
Three sets of: 30-second Dead Hang 30-second HS Hold + Three sets of: 3 Weighted Strict Pull ups 6 Deficit Strict HSPU + Three sets of: 6-8 Chest to Bar Pull ups 6 Deficit HSPU + Three sets of: Row 1500m @ 5k Pace (Rest 3:00) For … [Read more...]
Front Squat Five sets of: 3x Front Squat @ 80% + 20sec Sprint on Rower Rest 3min b/t sets Conditioning AMRAP 30min of: 6x Ring Muscle Ups + 25x Wall Balls @ 20/14lbs + 50x Double Unders + 90sec Rest For personalized masters programming from Duke … [Read more...]
Complete in Order Strength: A) Snatch from blocks below the knee: 1 snatch pull to explode + 1 Snatch + 1 OHS =1 -Every 90 sec. - Work to a heavy double for the day B) FS: Every 2 min: 50/3, 60/3, 70/3, 75/3, 80/3, 85/3, 90/2*3 … [Read more...]
Aerobic Work 35min Row @ sustained pace Snatch Every 30sec for 10min 1 rep @ 70% of 1RM Deadlift Quickly Work up to 85% + 5x2 @ 80% of 1RM Set every 2min For personalized masters programming from Duke Burk, email duke@powerandgraceperformance.com … [Read more...]
Three sets of: Muscle Snatch x 3 Overhead Squat x 3 Press in Snatch x 3 + Three sets of: Snatch Balance x 2 Pause OHS x 2 (3 seconds in the bottom) + Four sets of: Hang Snatch x 1 (Work to a heavy) + Five sets of: Back Squat x 5 … [Read more...]
Complete in Order Strength: A) 12 min. Every 2 min. - 3 Bench Press building to heavy set B) Find 3rm weighted Chinup Skill: A) 3 sets as able - 2 strict MU + 2 strict dips *scale strict MU w/ banded MU staying hollow B) 3 sets 6 hollow/arch kips on … [Read more...]
Rest Day … [Read more...]
Rest Day … [Read more...]