November 18, 2018: Competition
Rest Day … [Read more...]
Competition
Saturday November 17, 2018: Masters
Deadlift 10x10 @ 50% of 1RM Rest 2min between sets Benchmark Workout(s) "Isabel" 30x Snatch @ 135/95lbs Rest until 10:00 "Jackie" Row 1000m 50x Thrusters @ 45/35lbs 30x Pull Ups For personalized masters programming from Duke Burk, … [Read more...]
November 17, 2018: Competition
Complete in Order Strength: A) 12 min. to find max 3 rep snatch from floor *not touch and go B) 10 min. to find max Power clean + power jerk Skill: A) 2 min. tabata - face up parellel hold on GHD 2 min. Tabata - face down parellel … [Read more...]
Friday November 16, 2018: Masters
Aerobic Work On the Rower: 5min Easy 10min Moderate 2min Fast Rest 2min, Two sets Snatch Hang, Above the Knee Quickly work to a Heavy Single + 5x2 @ 80% of Heavy Single Rest 90 sec between sets Jerk Grip Overhead Squat 5x3 @ 70-80% … [Read more...]
November 16, 2018: Competition
Complete in Order Strength: A) 4 supersets - rest 90 sec. b/n each movement - 10 barbell bent rows **focus on balance and pulling with midback - 3 reps 1 and 1/4 KB goblet squats... focus on vertical torso in every single rep B) 4 sets … [Read more...]
November 15, 2018: Competition
Rest Day … [Read more...]
Thursday November 15, 2018: Masters
Rest Day For personalized masters programming from Duke Burk, email duke@powerandgraceperformance.com … [Read more...]
November 14, 2018: Competition
Complete in Order Strength: A) 2 sec. Jerk Dip hold + Jerk w/ 3 sec. hold in split: 11 min. to find max for the day B) BS: 5 sets to work to 5rm for the day *rest no more than 3 min. b/n the start of each set Skill: A) After … [Read more...]
Tuesday November 13, 2018: Masters
Hang Clean & Jerk 8 min to a heavy single + 7x2 @ 80% of heavy single Rest 2min between sets Aerobic Work 2x 4000m Row 3min Easy Row between Core Three sets of: 15x GHD Sit Ups 200ft Single-Arm Farmer Carry (100ft per arm, … [Read more...]
November 13, 2018: Competition
Complete in Order Strength: A) Clean: blocks from above knee: 60/2, 70/2, 75/2, 80/2, 85/1, 80/2, 90/1, 80/2 -Every 2 min. B) 8 min. EMOM - 5 sec. clean pull + 5 sec. lower to ground/80-90% *focus on good positions and … [Read more...]
November 12, 2018: Competition
Complete in Order Strength: A)12 min. every 90 sec. - Snatch + Hang Snatch building with no misses B) FS: 6 sets of 4 @ 90% of last weeks 3rm Skill: A) Accumulate 25 L-sit pullups Conditioning: For time: -100 cal Bike *every … [Read more...]
Monday November 12, 2018: Masters
Back Squat 10x10 @ 50% of 1RM Rest 2min between sets Gymnastics Every 1 min for 16 min odd) 15/12 Calorie Bike even) 15x Chest to Bar Pull Ups For personalized masters programming from Duke Burk, email duke@powerandgraceperformance.com … [Read more...]
Sunday November 11, 2018: Masters
Rest Day For personalized masters programming from Duke Burk, email duke@powerandgraceperformance.com … [Read more...]
November 11, 2018: Competition
Rest Day … [Read more...]
Saturday November 10, 2018: Masters
Deadlift Quickly work to 80% + 7x2 @ 75-80% of 1RM Set every 2 min Benchmark Workout(s) 30 Muscle Ups, for time + Rest 5 min + "Karen" 150 Wall Balls @ 20/14lbs For personalized masters programming from Duke Burk, email … [Read more...]
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