Developing Power & Strength through the use of the Olympic Lifts.
A. Snatch Take 6 minutes to work to 60% + Every 1:00 for 6:00 (6 sets) 1 rep @ 60-70% B. Power Clean and Jerk Take 6 minutes to work to 60% + Every 1:00 for 6:00 (6 sets) 1 rep @ 60-70% C. Squats 3 sets of: Front Squat x 6 reps @ … [Read more...]
18.1! Prep 6 minute Row @ increasing effort + 7-10 minutes of Mobility and Foam Roll (Hip Flexors and Shoulders) + get 10-15 reps each side of DB Hang CJ to get a feel for the movement + 2 rounds of: 6 calorie row (@ workout pace) 4 toes … [Read more...]
Check back at 7:30am Friday morning to check out the full Prep, Open workout 18.1, and cool down! … [Read more...]
Complete in Order Conditioning Open Workout 18.1 Skill A) 12 min. easy assult bike *every 3 min. -10 weighted situps -10 ghd hip extensions For free access to the App and access to Competition - Premium head to … [Read more...]
Happy 18.1 Release Day! Rest Day For personalized masters programming from Duke Burk, email powerandgraceperformance@gmail.com … [Read more...]
Rest Day … [Read more...]
A. Snatch Work Every Minute for 5 minutes 2 snatch @ 50% of 1RM -Rest 1 minute- Every 45 seconds for 6 minutes (8 sets) 1 hang snatch above knee @ 60-70% -Rest 1 minute- Every Minute for 5 minutes 1 snatch @ 75-85% of 1RM B. Every Minute … [Read more...]
Complete in Order Conditioning 4 rounds for time -200m run -8 HSPU -6 C2B Skill: A) 2 sets: 50 ft. single arm OH carry - AHAP w/ locked arm B) 3 sets: 3 wall walks + 5 kipping hspu Strength A) Bench Press: complete 3 sets of 3 … [Read more...]
A. Back Squat Take 10 minutes to work up to 70% + Every 1:30 for 6:00 (4 sets) 4 Back Squats @ 70-80% of 1RM Back Squat B. Handstand Skill Work (9 minutes) Minute 1) 20-second wall facing handstand hold Minute 2) 30-50ft HS Walk Minute 3) … [Read more...]
Complete in Order Conditioning 3 rounds for time -500m Row -20 wallballs (20/14) (10/9' target) -10 Hollow rocks -1 Clean and Jerk (185/125) Skill: A) 2 min. hollow rocks + 2 min. arch rocks B) 4 sets: 4 small circles + 4 … [Read more...]
A. Clean Work EMOM 6 minutes 2 hang cleans above knee @ 50-60% -Rest 1 minute- EMOM 5 minutes 2 hang cleans below knee @ 65-75% -Rest 1 minute- EMOM 4 minutes 1 clean @ 80+% B. Ring Work 3 sets of: 10 hollow/arch kips 5 strict ring … [Read more...]
Complete in Order Conditioning 3 min. AMRAP 9 TTB 6 DB Thrusters (50/35) 30 DU Rest 1 min. Repeat 4 min. AMRAP Rest 1 min. Repeat Skill: A) 2 sets - 8 H/A kips w/ towel b/n feet B) 7 min. EMOM -2 kipping … [Read more...]
Rest Day For personalized masters programming from Duke Burk, email powerandgraceperformance@gmail.com … [Read more...]
Rest day … [Read more...]
A. Hang Snatch: 60/3, 70/3, 75/3, 80/2, 84/1, 87/1, 90/1*3 sets (last 3 singles every 60 sec) B. For Time: “Fran” (Rest 5 minutes) “Amanda” For personalized masters programming from Duke Burk, email powerandgraceperformance@gmail.com … [Read more...]