Developing Power & Strength through the use of the Olympic Lifts.
A. Weightlifting 1. Every 45 seconds for 6:00 1 power snatch 1 snatch balance @ 60-70% of 1RM Snatch 2. Every 1:00 for 5:00 1 clean 1 front squat 1 hang clean (above knee) @ 60-70% of 1RM clean 3. Three sets of: Back Squat x 6 reps @ … [Read more...]
A. 18.3 Prep 3 rounds, not for time, of: Single Unders x 60 OHS x 15 @ 45/35 Calorie Row x 12 + Mobilize B. 18.3 C. Cardio Recovery 3 rounds, @ 60-65% 600m Row 30 calorie Bike Walk 200m D. All sorts of Mobility!! For … [Read more...]
Rest Day For personalized masters programming from Duke Burk, email powerandgraceperformance@gmail.com … [Read more...]
A. Weightlifting Every :20 for 7:00 (21 reps) 1 power clean @ 70% of 1RM clean B. Every 1:00 for 8:00 Odd minutes) 50ft HS Walk Even minutes) 12 Toes to Bar C. 6 rounds of: 8 Squat Jumps 100m Row (Sprint) 8 Burpees to 6” Target (Rest … [Read more...]
A. Every 1:00 for 8:00 1 snatch grip deadlift 1 hang power snatch 1 overhead squat Weight = 70% of 1RM snatch B. Gymnastics Every 1:00 for 8:00 3-4 Ring Muscle Ups C. Barbell Intervals Every 1:30 for 6:00 (4 sets) 5 Power Cleans 6 … [Read more...]
A. 18.2 Re-Do OR 3 rounds 500m Row 75 Double Unders B. Five sets of: Back Squat x 4 reps @ 70-75% of 1RM (Rest 2-3 minutes) C. 3 sets of: 15 Good Mornings, 45/35 15 GHD sit ups … [Read more...]
Complete in Order Conditioning 7 Rounds: -100m sprint -10 alt. DB snatch (70/55) -8 Burpee box over (20"" for all, don't touch top) Skill Practice Skill from Open WOD Strength A) EMOM x 6 min: Power Snatch + OHS: 2+2 @ 70%-80% as … [Read more...]
Complete in Order Conditioning Open Workout 18.3 Skill A) EMOM x 10 min: odd- 3 medium weighted pullups even- 15 sec Freestanding HS Hold For free access to the App and access to Competition - Premium head to … [Read more...]
Rest Day … [Read more...]
Complete in Order Conditioning 0-20 min. -Death by Cal Row (start with 4 cals) *when you get lapped, rest until 20 min. mark 20-30 min. E - 5 DL (225/155) O - 8 open standard HSPU Skill: A) accumulate 30 tripod leglifts B) 6 min. … [Read more...]
Complete in Order Conditioning "5 min. Ladder -2 Wallballs -1 Ring MU -4 Wallballs -2 Ring MU ...Continued up ladder Rest 4 min. Repeat but Starting from highest number working down in 5 min. Skill: A) 3 sets: 2 Hollow ring … [Read more...]
Complete in Order Conditioning A) Open 18.2 Repeat Or B) 5 Rounds: 10 GHD situps 10 Cal Assault Bike 12 Thrusters (75/55#) 10 Cal Assault Bike Skill: E2MOM x 10 min: 8 Double KB Bent Row 8 Double KB Hang Clean 8 Double KB Push … [Read more...]
Rest Day For personalized masters programming from Duke Burk, email powerandgraceperformance@gmail.com … [Read more...]
Rest day … [Read more...]
Rest Day For personalized masters programming from Duke Burk, email powerandgraceperformance@gmail.com … [Read more...]