Developing Power & Strength through the use of the Olympic Lifts.
Back Squat Five sets of: 2x Back Squat @ 75% + 4x Box Jumps @ 30-40in Rest 2min b/t sets Conditioning 21,15,9 for time of: Clean and Jerk @ 135/95lbs Bar Muscle Ups For personalized masters programming from Duke Burk, email … [Read more...]
Rest Day For personalized masters programming from Duke Burk, email duke@powerandgraceperformance.com … [Read more...]
Rest Day … [Read more...]
Rest Day For personalized masters programming from Duke Burk, email duke@powerandgraceperformance.com … [Read more...]
Four sets of: Jerk Balance x 4 reps + Three sets of: 2 Power Cleans + 1 Push Press + Five sets of: 1 Clean Pull 2 Cleans 1 Split Jerk (build to a heavy complex) + For Time: Row 500m Fran Row 500m For personalized masters programming … [Read more...]
Deadlift 8min to work to a Heavy Single + 6x1 @ 90% of Heavy Single Rest 2min b/t sets Front Squat 10x10 @ 50% of 1RM Rest 2min b/t sets Gymnastics Every 1min for 8min 20x Double Unders 3x Ring Muscle Ups For personalized masters programming from … [Read more...]
Complete in Order Strength: A) 1 Pause behind the neck Jerk + 1 pause Jerk *come to a dead stop in bottom of jerk dip Work to heavy set for the day B) BS: Every 2 min: 60/3, 70/3, 75/3, 80/3, 85/3*4 sets Conditioning: 18 min. … [Read more...]
Complete in Order Strength: A) Clean From Blocks above knee: 1 Clean pull to explode + 1 Clean = 1 work up to 2rm for the day B) Every 2 min: Deadlift: 6x5 up to difficult 5 rep, use steel, no bounce Skill: A) 3 sets - 10 slow … [Read more...]
5k row, for time + Every 1:00 for 12:00 odd) 6-8 Strict HSPU even) 30-50ft HS Walk + For Time: 45 Strict Pull Ups For personalized masters programming from Duke Burk, email duke@powerandgraceperformance.com … [Read more...]
Aerobic Work 2x5000m Row @ 2k PR pace + 15sec Rest 3min b/t sets Snatch 5x2 Hang Snatch @ 70% (from the hip) Rest 2min b/t sets Split Jerk Every 30sec for 10min 1x Jerk @ 80% of 1RM For personalized masters programming from Duke Burk, email … [Read more...]
Rest Day For personalized masters programming from Duke Burk, email duke@powerandgraceperformance.com … [Read more...]
Three sets of: Snatch Balance x 3 reps + Five sets of: Snatch x 1 rep (build to a heavy single) + Five sets of: Back Squat x 1 rep (build to a heavy single) + 30 muscle ups, for time For personalized masters programming from Duke Burk, … [Read more...]
Complete in Order Strength: A) Snatch from blocks above the knee: 1 Snatch Pull to explode + 1 Snatch =1 EMOM:8 sets working to best 3rm for the day C) FS: Work to 3rm for the day Skill: A) 3 sets - 5 H/A kips on bar + 5 Clapping … [Read more...]
Rest Day … [Read more...]