Developing Power & Strength through the use of the Olympic Lifts.
Prep: 100 calorie Bike @ easy pace 2x5 wall squat 2x10 air squat 2x5 goblet squat + 2x6 med ball clean 2x6 box jump (24) (step down) Mobilize Strength: Cleans 12 minutes to work to a heavy single -then- EMOM x 10' 5 burpee box overs … [Read more...]
Complete in Order Strength: A) 10 sets: Every 90 sec. - 3 rep Hang Snatch working to heavy set for the day B) BS: 10 min. to find 2 rep BS w/ 3 sec. pause in first rep Skill: A) Death By Strict HSPU B) 30 strict TTB *keep some level … [Read more...]
Rest Day … [Read more...]
Rest Day For personalized masters programming from Duke Burk, email powerandgraceperformance@gmail.com … [Read more...]
Prep: EMOM x 10' odd) 10 calorie Row even) 10 lateral burpees over rower -then- 3x15 wall balls (20,14) 3x10 box jumps (24,20) (no rebound) -then- 3x20 banded good mornings 3x30-second elbow plank -then- Mobilize Strength: None Conditioning: 20' … [Read more...]
Complete in Order Strength: A) 4 sets of 4: snatch grip sotts B) 10 min. working to a 2 rm Snatch C) 4 sets of 5: press in split as warmup D) 10 min. working to 1 rm C&J Skill: A) 8 min. EMOM E- 8 pushups O- 8 TTB Conditioning: 6 rounds … [Read more...]
Prep: 1 mile AAB 400m Row @ warm up pace -then- 3x10 KB swings (eye level) 3x10 behind the neck push press (empty BB) -then- 3x10 empty BB OHS 3x10 scap pull ups -then- Mobilize Strength: None Conditioning: 3 sets 10 power snatch (135,95) 2' row … [Read more...]
Complete in Order Strength: A) 12 min. Every 2 min. - 3 Bench Press building to heavy set B) Find 3rm weighted Chinup Skill: A) 3 sets as able - 2 strict MU + 2 strict dips *scale strict MU w/ banded MU staying hollow B) 3 sets 6 hollow/arch … [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. working to max - Jerk dip + power jerk + 3 sec. OH hold B) 10 min. EMOM - 2 BS at a smooth/fast weight Skill: A) 3 attempts Max HS walk B) 3 sets -20 hollow rocks -10 GHD hip extensions Conditioning: 4 … [Read more...]
Prep: EMOM x 9' 1) 200m Row 2) 10 calorie AAB 3) 75 single unders -then- 3x5 wall squat 3x10 air squat 3x6 goblet squat -then- 3x10 KB swings (up to eye level) 3x10 squat jumps (w/ empty BB) -then- Mobilize Strength: Tempo Back Squat 6x3 @ … [Read more...]
Prep: EMOM x 10' odd) 10 calorie AAB even) 12 burpees 3x10 double kb z-press 3x10 inverted row (feet on floor) -then- 3x6 single-arm DB press/arm 3x10 strict pull ups Mobilize Strength: Push Press Take 8 minutes to work up to 90% -then- EMOM x 10 1 … [Read more...]
Complete in Order Strength: A) 12 min. Every 2 min. building as able - Clean pull to explode + Clean from 2" off ground + FS B) DL: 6 sets working to smooth 6rm for the day Skill: A) 4 rounds at a steady pace -8 steps e/leg OH walking lunge w/ … [Read more...]
Prep: 1600m Row @ 70-75% 3x6 med ball clean (20) 3x65 single unders -then- 3x10 empty barbell OHS 3x10 empty barbell RDL -then- Mobilize Strength: Snatch: 10 minutes to a heavy complex Snatch Pull + 2 Hang Snatch + 3 OHS Clean: EMOM x 8 minutes 3 … [Read more...]