Developing Power & Strength through the user of Olympic Lifts and powerlifiting.
Complete in Order Strength: A) 10 min. to establish 1rm Snatch for they day *stop after 2 misses B) 10 min. to find max Clean + FS + Jerk Skill: A) Every 20 sec. for as long as you can hold or 10min. cap - 4 alt. pistols + 1 bar … [Read more...]
Aerobic Work 1x (5 min Moderate, 5 min Easy) 2x (3 min Moderate, 2 min Easy) 3x (1 min Moderate, 1 min Easy)" Snatch From Blocks (Below the Knee) Quickly work to a Heavy Single + 5x2 @ 80% of Heavy Single Rest 90 sec between … [Read more...]
Complete in Order Strength: A) 4 sets of 20 alt. single leg box step ups AHAP w/ good form B) 4 supersets -10 strict towel pullups -10 parellette pushups Skill: A) 8 sets - 2 wall walks + 5 lateral steps in each … [Read more...]
Rest Day For personalized masters programming from Duke Burk, email duke@powerandgraceperformance.com … [Read more...]
Rest Day … [Read more...]
Complete in Order Strength: A) 12 min. to find max for complex: BN jerk + jerk from rack/blocks B) BS: 8 singles w/ 1 sec pause EMOM at same weight as 3 rep max last week Skill: A) 5 sets of 5 Strict weighted ring pushups working to … [Read more...]
Strict Press Work up to a Heavy Double + 5x2 @ 85% of Heavy Double Set every 2 min Interval Work 10x Squat Snatch @ 135/95lbs 90 second Row @ 90% Rest 2 min, Three Sets + 5 minute Break + 10x Push Press @ 135/95lbs 90 second … [Read more...]
Clean & Jerk Quickly work up to 80% + 8x2 @ 80% of 1RM Rest 2 min between sets Aerobic Work 3x 10 min Row 4 min Easy Row after each set Goal = get faster on each 10 min interval Core Three sets of: 15x GHD Sit Ups 100ft KB … [Read more...]
Complete in Order Strength: A) Clean: blocks just below knee: 8 sets working to a heavy triple for the day B) Deadlifts: 6 sets of 6 building from 50% of your 1rm Skill: A) 8 min. Every 30 sec. - 4-8 kipping HSPU -pick a doable number … [Read more...]
Back Squat Work up to a Heavy Single + 4x4 @ 80% of Heavy Single Rest 2 min between sets Gymnastics Run 400m 20x Toes to Bar Rest 3 min, Three rounds + 50 HSPU, for time For personalized masters programming from Duke Burk, email … [Read more...]
Complete in Order Strength: A) Snatch: Blocks just below knee: 8 sets of 2 working to heavy double for the day B) FS: in 11 min. work to 3 rm w/ 3 sec. pause on first rep Skill: A) 5 sets - kip consistency, try to stay on bar -2 bar MU … [Read more...]
Rest Day For personalized masters programming from Duke Burk, email duke@powerandgraceperformance.com … [Read more...]
Rest Day … [Read more...]
Complete in Order Strength: A) 4 sets of 4 Press in split as warmup B) 12 min. every 2 min. - 6 sets -10 alt. pistols + 1 CJ at 80% **you may build incrementally but focus on form Skill: A) 3 sets -10 DB split squats e/leg -30 sec. … [Read more...]
Gymnastics Training 12 min EMOM of: odd) 50 ft handstand walk even) 30 sec max rep strict pull ups Benchmark Workout "Diane" 21,15,9, for time of: Deadlifts, 225/155lbs Handstand Push Ups … [Read more...]
"Be strong, and let us use our strength for our people and for the cities of our God, and may the LORD do what seems good to him." – 1 Chronicles 19:13
Power and Grace Performance, based in Suwanee, GA, provides online programming for weightlifting, competitive exercise, and fitness oriented gymnastics. We also provide seminars and personalized/remote coaching. Contact us with any questions you may have.