Thursday January 18, 2018: Masters — Rest Day
Rest Day For personalized masters programming from Duke Burk, email powerandgraceperformance@gmail.com … [Read more...]
Competition
Wednesday January 17, 2018: Masters
Prep: 3 sets 10 double DB power cleans (light) 10 goblet squats 5 single-arm DB push press/side 60 single unders + Mobilize Barbell Conditioning 10 thrusters 20 clean and jerk 10 thrusters weight = 135,95 Gymnastics Work EMOM x 10 … [Read more...]
January 17, 2017: Competition
Complete in Order Strength: A) 6 sets to find max: 2 rep split jerk w/ 2 sec. pause in dip and catch B) 12 min. to find max 1 rep 1 and 1/4 Back squat Skill: A) 10 min. EMOM E- 3 wall walks O- 8 e/leg single leg box … [Read more...]
Tuesday January 16, 2018: Masters
Prep: 3 sets 10 air squats 50ft walking lunge (no weight) 1-minute row + 3 sets 5 goblet cossack squats/side 30-second HS hold (against wall) + Mobilize Back Squats 4x10 @ 60,65,70,70% (Set every 4 minutes) Jerks Every 90 seconds x … [Read more...]
January 16, 2017: Competition
Complete in Order Strength: A) 12 min. to find max: Full clean + Thruster *two squats... not just a squat clean thruster B) 6 rounds at steady pace -5 DL 275/185 -8 lateral bar over burpees Skill: A) 4 sets as warmup on rings: 8 … [Read more...]
Monday January 15, 2018: Masters
Prep: 3 sets 10 med ball cleans 5 single-leg RDL/side 1-minute Row + Mobilize Aerobic Work Every 2 minutes x 10 sets 200m Row 10/8 calorie Assault Bike Clean Pull + Hang Clean 50/2+2, 60/2+2, 70/2+2, 80/1+1, 85/1+1, 90/1+1 (Set every … [Read more...]
January 15, 2017: Competition
Complete in Order Strength: A) 4 min. EMOM - 3 Full snatch rest 1 min. 4 min. EMOM 2 Full Snatch rest 1 min. 4 min. EMOM 1 Full Snatch B) FS: 8 min. EMOM - 2 FS Skill: A) 4 sets on bar: 6 sec. Hollow hold + 6 sec. arch hold + 4 … [Read more...]
Sunday January 14, 2018: Masters
Rest Day For personalized masters programming from Duke Burk, email powerandgraceperformance@gmail.com … [Read more...]
January 14, 2018: Competition
Rest Day … [Read more...]
Saturday January 13, 2018: Masters
Prep: EMOM x 9 1. 50ft walking lunge (no weight) 2. 10 empty barbell OHS 3. 10/8 calorie Assault Bike + 3 sets 6 single-arm DB push press/side 6 strict pull ups + Mobilize Barbell Conditioning 3 rounds 21 deadlifts (185,125) 7 … [Read more...]
January 13, 2018: Competition
Complete in Order Strength: A) 12 min. to find max Power snatch B) 12 min. to find max Clean + 2 FS + jerk Skill: A) For time -20 kipping HSPU(Open standard) Rest 1:1 -20 kipping HSPU Conditioning: 10 min. climb the ladder -1 … [Read more...]
Friday January 12, 2018: Masters
Prep: 3 sets 10 alternating DB snatch (LIGHT) 10 wall squats 1-minute row/ski/bike + 3 sets 5 single-arm KB OHS/side 10 KB RDL + Mobilize Snatch Work 4x4 Snatch Balance @ 60-80% (Rest 45 seconds) 4x3 Snatch Pull @ 90% + Every 20 … [Read more...]
January 12, 2018: Competition
Complete in Order Strength: A) 8 sets - building each -1 weighted pushup + 10 sec. plank hold + 1 weighted pushup -8 pendlay rows (keep low shoulder blades tight and don't overarch back) Skill: A) 4 sets -3 TTB + 3 Bar MU + 3 … [Read more...]
January 11, 2018: Competition
Rest Day … [Read more...]
Thursday January 11, 2018: Masters
Rest Day For personalized masters programming from Duke Burk, email powerandgraceperformance@gmail.com … [Read more...]
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