Developing Power & Strength through the use of the Olympic Lifts.
Complete in Order Strength: A) 12 min. to find max 3 pos. clean -Hip, Above knee, below knee B) 10 min. EMOM - 3 banded deadlifts Skill: A) 5 supersets -15 HSPU -20 banded tricep extensions Conditioning: 8 rounds for … [Read more...]
Prep: 3 sets 10 seated DB strict press 20 banded face pulls 1' easy row + 3x10 jump squats 3x6 kneeling landmine press/arm + Mobilize Strength: EMOM x 9' 3 push press @ 75% of 1RM + 3 box jumps (40,30) Conditioning: For Time: 500m … [Read more...]
Complete in Order Strength: A) 8 sets: building w/o failure - 2 snatches w/ pause 2" off ground B) BS: 10 min EMOM - 2 smooth BS building as able Skill: A) 8 min. EMOM -4 kipping CTB + 4 butterfly CTB Conditioning: 14 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) 4 sets - 20 ft. snatch duck walk Forward and Reverse B) 10 min. EMOM - Snatch building for max for the day C) 4 sets of 5: Press in split D) 10 min. to find max Clean + FS + Jerk Skill: A) 4 rounds 90 … [Read more...]
Prep: 10' row @ moderate pace 2x10 empty BB OHS 2x10 ball slams + accumulate 3' squat hold Mobilize Conditioning I: 4x 1000m Row (Rest 2' between) Strength: Snatch Pull + Snatch (Every 2') 60/3, 70/3, 75/3, 80/2, 85/2, 90/1, 95/1, … [Read more...]
Complete in Order Strength: A) Work to 3 rm DB bench press - 6 burpees immediately after every set B) 4 sets - Max strict Pullups Skill: A) 4 sets - 30 ft. partner HS walk -Kick into HS and have partner set feet to perfect straight body … [Read more...]
Prep: 2 sets of: 2 minute banded march (hold 20# ball) 2 minute easy row 2x5 wall squat 2x10 air squat 2x5 goblet squat Mobilize Strength: Tempo Front Squat 6x3 @ 2311 (Rest 2-3' between sets) Conditioning: 30 calorie row 20 … [Read more...]
Rest Dayย … [Read more...]
Rest Day For personalized masters programming from Duke Burk, email powerandgraceperformance@gmail.com … [Read more...]
Prep: 10 sets: 50-second easy row 10-second hard row 3x6 single-arm DB press/side 3x12 inverted row (feet on floor)" Mobilize Conditioning I: Assault Bike 1' @ 85-90% 1' @ easy pace x10 sets Accessory: 10' to find a 1RM weighted … [Read more...]
Complete in Order Strength: A) 10 min. to find max- 1 Push Press + 1 Power jerk + 1 split jerk B) 12 min. working to 6 rep FS Skill: A) 7 min EMOM for kip consistency- 2 CTB + 2 TTB + 2 Bar MU B) 2 rounds - 20 ghd situps + 50m farmers … [Read more...]
Complete in Order Strength: A) 8 sets - Every 2 min. - 2 rep full clean B) 3 min. AMRAP -10 DU -10 DL (205/145) -20 DU -10 DL -add 10 DU e/round Skill: A) 4 min. Tabata on rings -10 sec. arch hold + 10 sec. hollow hold B) 20 MU … [Read more...]
Prep: EMOM x 10' odd) 60 single unders even) 10 ball slams (30) 3 sets: 8 double DB strict press 8 inverted row (feet on floor) Mobility Conditioning: 5' AMRAP 1k row max rep lateral burpees over rower (Rest 5', x3 … [Read more...]