Developing Power & Strength through the use of the Olympic Lifts.
Prep: 3 sets 10 seated DB strict press 20 banded face pulls 1' easy row + 3x10 jump squats 3x6 kneeling landmine press/arm + Mobilize Barbell Cycling Every 90 seconds x 3 sets 10 unbroken power snatch (135,95) Press Strength + … [Read more...]
Complete in Order Strength: A) 11 min. EMOM - Squat clean thruster B) 8 sets - every 90 sec. 1 DL w/ 2 sec. pause 2"" off ground Skill: A) 2 min. Max HS walk rest 2 min. 2 min. Max HS walk Conditioning: 8 rounds for … [Read more...]
Prep: EMOM 9 minutes 1. 150m Row 2. 12 calorie Bike 3. 70 single unders + Mobilize Aerobic Work 8x 500m Row (Rest 1 minute between sets) Gymnastics Strength 8 minutes to a 3RM weighted strict pull up (Rest 2 minutes) 8 minutes to a … [Read more...]
Happy New Year! Prep: 3 sets 10 wall squats 10 alternating lunge 1' easy bike + 3x5 reverse lunge/leg 3x8 med ball clean + Mobility Olympic Lifting Every 2 minutes x 6 sets 3 cleans @ 60,65,70,75,80,85% Back Squat 12 minutes to … [Read more...]
Complete in Order Strength: A) 10 min. EMOM - 2 rep Power snatch B) BS: 12 min. to work to 3rm Skill: A) 6 sets Every 90 sec. -5 hollow/arch kips + 4 PU + 1 Bar MU (focus on hollow/arch consistency in all moves) B) 3 min EMOM - Hollow … [Read more...]
Rest Day - Happy New Years Eve! … [Read more...]
Rest Day For personalized masters programming from Duke Burk, email powerandgraceperformance@gmail.com … [Read more...]
Prep: 3 sets 10 wall squats 5 split squats/side @ 3111 tempo 1' easy row + 3x5 DB split squat/leg (front foot on 4"" riser) 3x15 GHD sit ups + Mobility Wall Ball Endurance: 3 rounds 50 unbroken wall balls (20,14) 500m row Pause … [Read more...]
Complete in Order Strength: A) 11 min. to find hang snatch + snatch for the day B) 12 min to find max Clean + 2 FS + Jerk Skill: A) with empty barbell -10 jerk grip OHS -1 min OH hold -10 Jerk grip OHS B) 60 pistols … [Read more...]
Prep: EMOM x 12 minutes 1. 10 med ball cleans (20) 2. 5 seated box jumps (30) 3. 10 calorie bike + 3x6 single-leg cross body RDL 3x50 single unders + Mobilize Snatch Work 7x3 touch and go reps (keep between 60 and 80% of 1RM) (set … [Read more...]
Complete in Order Strength: A) 8 sets - building each -3 Bench Press w/ pause on chest each rep -8 pendlay rows - 5 sec. hold on chest last rep B) 4 sets - each max UB strict hollow chinups Skill: A) 4 sets working to max height 10 rep … [Read more...]
Rest Day For personalized masters programming from Duke Burk, email powerandgraceperformance@gmail.com … [Read more...]
Rest Dayย … [Read more...]
Complete in Order Strength: A) 12 min. to find 3 rep power jerk from rack -rest 2 min. and drop to 85% of today's 3rep THEN 10 S2OH anyway from the ground B) Every 2 min: 6 sets: 2 FS + 4 BS at 80% of monday's 2rm Skill: A) 3 sets of 2 … [Read more...]
Prep: EMOM x 8 minutes odd) 30-second bike even) 20 banded good mornings 3 sets 15 russian KB swings 25ft DB OH lunge (50) (right arm) 25ft DB OH lunge (50) (left arm) Mobilize Interval Conditioning: 5 sets 30 alternating DB snatch … [Read more...]