Developing Power & Strength through the use of the Olympic Lifts.
Push Press 6min to work up to 80% + 4x4 @ 80% of 1RM Rest 2min b/t sets Gymnastics Every 1min for 16min odd min) 8x BBJO @ 24/20in even min) 12x CTB Pull Ups 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...]
Complete in Order Strength: A) Non-heaving snatch balance: 20-40/3*4 sets B) 12 min. clock 10 min. EMOM -1 full snatch from ground w/ 2 sec. dead stop just below knee *build w/ no misses *start at 50-60% *focus on maintaining back angle … [Read more...]
Clean and Jerk 10min to a Heavy Single + 6x3 @ 70% Rest 2min b/t sets (these can be power) Aerobic Work 6x1000m Row Rest 2min b/t sets Accessory Work Three sets of: 10x YTW @ 10/5lbs DB's 20x GHD Sit Ups For personalized masters programming from Duke … [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! “Nate” AMRAP 20:00 2 Ring Muscle Ups 4 Handstand Push Ups 8 KB Swings @ … [Read more...]
Complete in Order Strength: A) 10 min. EMOM E-5 single arm DB push press e/arm building w/o failure O-5 single arm DB row w/ pause at chest B) OHS: 3-5 sets working up to 10RM *get 10 reps! Skill: 5 sets -5 strict TTB + 5 Kipping … [Read more...]
Front Squat Seven sets of: Front Squat x 2 reps @ 80% + 30-sec Row @ Sprint Rest 2min b/t sets Conditioning 21,15,9 for time of: Calorie Assault Bike Thrusters @ 75/55lbs Rest until 10min, then: 15,12,9 for time of: Clean and Jerk @ 95/65lbs Bar … [Read more...]
Clean/Jerk Training 50/2, 60/2, 70/2, 80/2, 85/1, 90/1 (Every 2 minutes) + Three sets of: Front Squat x 2 reps @ 80, 85, 90% (Rest 2-3 minutes) + For Time: 50 Calorie Assault Bike 75 Thrusters @ 45/35 50 Calorie Assault Bike For … [Read more...]
Rest Day For personalized masters programming from Duke Burk, email duke@powerandgraceperformance.com … [Read more...]
Rest Day … [Read more...]
Seven sets of: Deadlift x 3 reps @ 50,60,65,70,75,80,85% + Three sets of: Hollow-Arch Kip x 6 Kipping Pull Up x 5 Toes to Bar x 4 Kipping CTB Pull Up x 3 + 6 rounds of: 7 power snatch @ 95/65 7 Bar Facing Burpees For personalized … [Read more...]
Complete in Order Strength: A) Jerk balance: 30-40/5*3 sets B) 2 Jerk Dips + 1 Jerk w/ 3 sec. hold in catch 7 sets working to best of the day C) BS: Find 5 rm in 15 min. Conditioning: A) 25 min. Clock *you will be moving for 25 min. … [Read more...]
Complete in Order Strength: A) Muscle Clean: 30-50/4*3 sets B) Clean from bocks at mid thing - Every 90 sec. 7 sets working to heavy double for the day C) DL: 5 sets working to a 5rm w/ heavy band tension **use a power rack or bands under … [Read more...]
Jerk Training 50/6, 60/5, 70/4, 75/3, 80/2, 85/1, 90/1 (Every 2 minutes) + Five sets of: 20ft HS walk to wall 3 Strict HSPU + Three sets of: HSPU x 6-8 (Open Standard) + Row 15 minutes @ 80% For personalized masters programming from … [Read more...]
Complete in Order Strength: A) Muscle Snatch: 30-50/5*3 sets B) Snatch from blocks above the knee - EMOM -8 sets working to heavy 3 rep for the day C) FS: 3-5 sets working up to = 7RM Skill: 6 sets not for time on bar -5 sec. … [Read more...]