Developing Power & Strength through the use of the Olympic Lifts.
Complete in Order Strength: A) 12 min. working to max for the day -2 push press + 2 Power jerk + 2 split jerks B) 8 min. EMOM - 3 BS working to heavy but smooth set Skill: A) 5 sets - 50 ft. HS walk Conditioning: 8 rounds -8 … [Read more...]
Prep: EMOM 10 minutes odd) 12 KB swings (to eye level) even) 12 goblet squats + Mobilize Barbell Conditioning 3 rounds 20 hang power cleans 20 front squats 20 push press weights = 95,65 Gymnastics Strength/Positioning 5x3 weighted … [Read more...]
Prep: 3 sets 10 goblet squats 10 alternating reverse lunge 1-minute row + 3 sets 5 DB split squats/side 10 BB z-press + Mobilize Back Squats Back Squat 4x8 @ 60,65,70,70% (Set every 3 minutes) Jerks Every 90 seconds x 7 sets 3 … [Read more...]
Complete in Order Strength: A) 12 min. to find max Power clean + full clean B) 5 sets - each set AFAP - 6 DL @60% -10 burpee box jump over Rest as needed Skill: A) 5 rounds -12 cal airbike sprint -12 UB pullups Conditioning: 4 … [Read more...]
Prep: 3 sets 10 wall squats 5 single-leg RDL/side 75 single unders + Mobilize Aerobic Work EMOM x 15 minutes 1. 15 calorie Row 2. 15 calorie Assault Bike 3. 15 calorie Ski Clean Pull + Clean 50/2+2, 60/2+2, 70/2+2, 75/2+1, 80/2+1, … [Read more...]
Complete in Order Strength: A) 10 min. EMOM - 1 hang snatch building with no misses B) FS: 10 min. to work to 2 rep w/ 3 sec. pause in first rep Skill: A)1-2-3-4-5-4-3-2-1 Ring MU for time Conditioning: For time: 12 min. … [Read more...]
Rest Day … [Read more...]
Rest Day For personalized masters programming from Duke Burk, email powerandgraceperformance@gmail.com … [Read more...]
Complete in Order Strength: A) 12 min. to find max snatch from empty bar B) 12 min. to find max C&J from empty bar Skill: 4 Super Sets (Try to stay on rings if able) A1) 2 Skin the cats A2) 20 Sec. Hanging … [Read more...]
Prep: EMOM x 9 minutes 1. 10 empty barbell z-press 2. 30-second plank hold 3. 65 single unders + 3x6 inverted row (feet elevated) 3x6 DB push jerks + Mobilize Gymnastics Conditioning 21,15,9 strict HSPU chest to bar pull ups Jerk … [Read more...]
Complete in Order Strength: A) 8 sets - building each -2 Bench press w/ 5 sec. hold at top b/n each rep -10 alt. KB bent rows (5/5) B) 6 sets of 4 wall walks Skill: A) 3 rounds -15 GHD situps -10 Alt. pistols Conditioning: 16 … [Read more...]
Prep: EMOM x 8 minutes odd) 30-second Bike even) 8 empty barbell OHS @ 2311 + 3x10 alternating DB snatch 3x6 single-arm OHS/arm + Mobilize Snatch Work 3x3 Snatch Balance @ 60-80% (Rest 45 seconds) 3x3 Snatch Pull @ 90% + Every 30 … [Read more...]
Rest Day For personalized masters programming from Duke Burk, email powerandgraceperformance@gmail.com … [Read more...]
Rest Day … [Read more...]
Complete in Order Strength: A) Every 90 sec. until failure -2 jerk dips + 1 split jerk B) FS: EMOM - 2 FS *start at 50% and add 10/20# each set Skill: A) 6 min EMOM - 5 kipping HSPU + 2 strict HSPU Conditioning: 3 rounds for … [Read more...]