Developing Power & Strength through the use of the Olympic Lifts.
Prep: 3 sets 10 banded goblet squats (set up like banded march) 10 broad jumps 1' easy row 3x10 empty BB close grip OHS 3x30-second hollow hold (on ground) Mobilize Tempo Back Squat: 7x2 @ 33X5 (3 count way down, 3 count bottom, stand up … [Read more...]
Complete in Order Strength: A) 8 min. EMOM - 1 clean w/ 2 sec. pause 2" off ground at 80% -Then 4 min. EMOM to up weight w/ no pause B) 5 rounds for time -10 DL (185/125) -10 alt. pistols -2 wall walks Skill: A) 6 sets of 10 - … [Read more...]
Yep, another Rest Day. Happy Holidays For personalized masters programming from Duke Burk, email powerandgraceperformance@gmail.com … [Read more...]
Merry Christmas! Complete in Order Strength: A) 10 min. EMOM - 1 Hang Snatch + OHS B) FS: 6 sets to find 2 rep max FS w/ 5 sec. pause in first rep Skill: A) 6 sets - 20ft. HS walk to wall, pirotette on wall and walk out 20 ft. *Scale … [Read more...]
Rest Day For personalized masters programming from Duke Burk, email powerandgraceperformance@gmail.com … [Read more...]
Happy Christmas Eve Rest Dayย … [Read more...]
Prep: 3 sets 10 wall squats 10 alternating box step ups (24,20) 1' easy row + Mobilize Wall Ball Endurance: 50 wall balls (20,14) (Rest 50 seconds) 40 wall balls (20,14) (Rest 40 seconds) 30 wall balls (25,20) (Rest 30 seconds) 20 … [Read more...]
Complete in Order Strength: A) Work to 3rm Snatch Sotts in 5 min. B) 10 min. to find 1rm snatch for the day C) 10 min. to find Clean + 2 jerk max for the day Skill: A) 20 alt. candlestick roll to Pistol *every 5 reps perform 3 bar … [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 12' to a heavy complex: snatch + hang snatch (below knee) + 2 overhead squats + 4x3 … [Read more...]
Complete in Order Strength: A) 6 sets of 3 single arm DB/KB bench press working to max B) 6 sets to find 3 rep weighted Chinup/suppinated grip Skill: A) 3 min. to accumulate max freestanding HS hold Conditioning: For total … [Read more...]
Rest Day For personalized masters programming from Duke Burk, email powerandgraceperformance@gmail.com … [Read more...]
Rest Dayย … [Read more...]
Prep: EMOM x 9 minutes 1. 10 empty barbell z-press 2. 10 box jumps (24) (step down) 3. 65 single unders + 3x6 DB muscle cleans 3x6 DB push jerks + Mobilize Interval Conditioning: 20/15 calorie row 5 clean and jerk (185,125) (rest 1:1, … [Read more...]
Complete in Order Strength: A) 12 min. to find max Behind neck jerk + jerk B) FS: 11 min. EMOM - 2 smooth FS Skill: A) 8 sets -2 Hollow arch MU kips + 2-4 MU + 2 dips Conditioning: 15 min. AMRAP -21 UB wall balls (20/14) -15 … [Read more...]
Prep: 3 sets 10 wall squats 10 alternating lunge 1' easy bike + 3x5 reverse lunge/leg 3x30 second plank hold + Mobility Tempo Back Squat: 6x3 @ 22X1 (Rest 2' between sets Conditioning: AMRAP 10' 30 wall balls (20,14) 30 chest to … [Read more...]