Developing Power & Strength through the use of the Olympic Lifts.
Complete in Order Skill: A) 3 sets as warmup for workout: -10 jerk grip OHS w/ bar only -5 Ring MU -10 alt. lunge steps " Conditioning: 20 min. AMRAP -20 wallballs (20/14) -40 DU -5 Ring MU Rest 2:1 after each completed … [Read more...]
A. Double Girl Conditioning Karen -then- Diane (Complete Karen and then immediately complete Diane) B. Front Squat Work up to 85% of 3RM and complete 5 sets of 2 there every 3 minutes … [Read more...]
Rest Day … [Read more...]
Rest Day For personalized masters programming from Duke Burk, email powerandgraceperformance@gmail.com … [Read more...]
Complete in Order Conditioning: 4 rounds for time -21 C2B Pullups -15 Deadlifts (145/100) -9 Hang clean and jerks (145/100) Skill: 6 sets: 8 back rack stationay reverse lunge steps (4 e/leg) -start medium and build as … [Read more...]
A. Barbell Conditioning 21 power snatch (135,95) 15 clean/jerk (165,110) 9 OHS (205,140) B. Gymnastics EMOM 12 minutes odd) 30-seconds max rep HSPU even) 30-seconds max rep TTB C. Interval Work AMRAP14 20 calorie row 20 lateral burpees … [Read more...]
A. Back Squat Work up to 85% of 5RM and complete 5 sets of 3 there (Rest 2-3 minutes) B. Jerk Work every 90 sec: 50/2, 60/2, 70/2, 75/2, 80/2, 85/2*3 sets C. Gymnastics For Time 21 Chest to Bar Pull Ups 15 Bar Muscle Ups 9 Ring Muscle … [Read more...]
Complete in Order Strength: A) 15 min. Every 90 sec. -Squat clean thruster + FS *Build as able - do not fail Skill: A) 4 rounds -100m run -16 kipping HSPU *open standard Conditioning: 5 rounds for time -4 Bar MU -12 alt. … [Read more...]
Complete in Order Strength: A) 14 min. every 2 min. - increasing weight as able - start 50-60% B) 5 sets - 2 Front Squats @ 85% Skill: A) 5 sets: -4 kip TTB + 3 Bar MU Conditioning: AMRAP in 10 Minutes -10 DB thrusters … [Read more...]
A. Aerobic Work 4x1000m Row (rest 2 minutes between) B. Clean Work Blocks Below Knee: Clean Pull + Clean, every 90 sec: 50/2, 60/2, 70/2, 75/2, 80/2, 85/2 C. Conditioning Death by: Bar Facing Burpee + Thruster (95,65) 1/1, 2/2, 3/3, … [Read more...]
Rest Day … [Read more...]
For personalized masters programming from Duke Burk, email powerandgraceperformance@gmail.com … [Read more...]
A. Snatch + OHS Every 2 minutes: 60/3+1, 70/3+1, 75/3+1, 80/2+1, 85/2+1, 90/1+1, 95/1+1 B. Barbell Conditioning 10 Squat Snatch (135,95) 8 Squat Snatch (165,110) 6 Squat Snatch (185,125) 4 Squat Snatch (205,140) 2 Squat Snatch (225, … [Read more...]
Complete in Order Conditioning 5 min. Assault bike for cals rest 2 min. then... 5 rounds for time -80 DU + 10 alt. DB snatch 50/35 Rest 3 min. after each round rest 2 min. then... 5 min. assault bike for cals Strength: A) … [Read more...]
A. Barbell Ladder Conditioning 5x 4-minute rounds (if you finish work before 4 minutes, continue on to next round right away) 30/20 calorie Row 15 GHD sit ups 10 clean and jerks Men = 95,135,185,225,275 Women = 65,95,125,155,185 B. Front … [Read more...]