Developing Power & Strength through the use of the Olympic Lifts.
Four sets of: Press in Split x 3 reps + Three sets of: 1 Hang Clean 1 Front Squat 1 Push Jerk (use moderate weight) + Five sets of: Clean and Jerk x 1 rep (build to a heavy) + For time: 100 Double Unders 50 Burpees 100 Double … [Read more...]
Complete in Order Strength: A) Clean From Blocks below knee: 1 Clean pull to mid thigh + 1 Clean = 1 Every 90 sec. building to heaviest set for the day B) DL: 5 sets of 5 at 80% of 5rm *no bounce Skill: A) 3 sets on bar: 5 strict … [Read more...]
Three sets of: 6 Strict Pull Ups 30 second HS hold (against wall) + Three sets of: 6 Kipping Pull Ups 6 Strict HSPU + Three sets of: 8 Butterfly CTB Pull Ups 8 Kipping HSPU + Three sets of: Row 1000m @ 5k Pace (Rest 2:00) For … [Read more...]
Aerobic Work 30min Row @ sustained pace Snatch 7x3 Snatch from Blocks @ 70% (bar set just below knee) Rest 2min b/t sets Split Jerk Every 1min for 10min 3x Split Jerk @ 60-80% (Technique focus) For personalized masters programming from Duke Burk, … [Read more...]
Three sets of: Press in Snatch x 3 reps + Four sets of: 2 Power Snatch 1 Snatch (build to a moderate weight to focus on technique) + Three sets of: Snatch Pull x 3 @ 100% + Back Squat 2x5, 2x3, 2x1 (Rest 2:00) + Three sets, for time, … [Read more...]
Rest Day For personalized masters programming from Duke Burk, email duke@powerandgraceperformance.com … [Read more...]
Complete in Order Strength: A) Snatch from blocks below the knee: 2 Snatch Pull to mid thigh + 1 Snatch =1 EMOM working to heaviest set for the day B) FS: Work to 7rm for the day *keep reps smooth Skill: A) Accumulate 20 strict HSPU … [Read more...]
Rest Day For personalized masters programming from Duke Burk, email duke@powerandgraceperformance.com … [Read more...]
Strict Press Five sets of: 2x Strict Press @ 80% + 30sec max rep Strict Pull Ups Rest 2min between sets Conditioning 3min AMRAP of: 12/9x Calorie Row 12x Wall Balls @ 30/20lbs Rest 2min, Five sets For personalized masters programming from Duke Burk, … [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. Zeus 3 rounds of: 30 wall balls, 20 30 Sumo DL High Pulls, 75 30 Box Jumps, … [Read more...]
Hang Clean 10min to a Heavy Single + 5x2 @ 80% Rest 2min b/t sets Aerobic Work 4x 4min Hard Row 1min Easy Row b/t sets Accessory Work Three sets of: 10x YTW @ 10/5lbs DB's 20x Weighted Sit Ups For personalized masters programming from Duke Burk, … [Read more...]
Complete in Order Strength: A) Cleanjerks: 30-40/3*4 B) Drop to 50% of 1rm and complete.. 3 rounds for time -5 UB Squat clean thrusters -40 UB DU C) 10 min. to find 10 sec. Pause FS. *full hand on the bar Skill: A) Accumulate 12 … [Read more...]
Three sets of: Press in Snatch x 3 reps + Three sets of: Sotts Press x 3 reps + Four sets of: 1 Power Snatch 1 Snatch 1 Overhead Squat (use moderate weight) + Four sets of: 2 Front Squats 1 Split Jerk (build to a heavy set) + Every … [Read more...]
Complete in Order Strength: A) 10 min. alt EMOM E-5/5/5 Wide/regular/narrow grip Bench press - building as able O- 30 alt. shoulder taps in high plank - add weight on back as able, no overtwisting B) OHS: 2 Rep max w/ 5 sec pause in bottom … [Read more...]