Developing Power & Strength through the user of Olympic Lifts and powerlifiting.
Aerobic Work 4x 3 min run @ moderate-hard pace rest 2 min easy jog between sets Weightlifting (Snatch) From the Hang (Below the Knee) Work up to a Heavy Single + 6x2 @ 80% of 1RM Set every 2 minutes Weightlifting (Front Squat) Quickly … [Read more...]
Complete in Order Strength: A) FS: Work to 3rm for the day - Then 3x3 at 80% of todays 3rm B) 5 supersets -5 e.arm Dumbell rows -10 Bent DB fly, hold last rep 5 sec. Skill: A) 4 sets - 10 sec. static arch hold + 4-6 Pullups (go … [Read more...]
Rest Day … [Read more...]
Rest Day For personalized masters programming from Duke Burk, email duke@powerandgraceperformance.com … [Read more...]
Weightlifting (Press) Push Press Work up to a Heavy Single + 4x4 @ 80% of 1RM Rest 2 minutes between sets Interval Work For Time 75 Chest to Bar Pull Ups 200 Air Squats 75 Push Ups Workout is done in 30 sec on, 30 sec off … [Read more...]
Complete in Order Strength: A) Split Jerk from rack/blocks: Work to heavy triple for the day B) BS: 5 sets of 3 building to max for the day *1st rep has 5 sec. pause in bottom Skill: A) 5 sets - 10 sec. ring row hold w/ feet even with … [Read more...]
Complete in Order Strength: A) 10 min. EMOM - Squat Clean Thruster (Cluster) - you pick your jumps but weight must go up each min... do not fail until last min. B) Clean pulls: 6 sets of 3 @90% Skill: A) 4 sets of 2 strict HSPU + 8-10 … [Read more...]
Weightlifting (Clean) Work up to a Heavy Single + 6x2 @ 80% of 1RM Rest 2 minutes between sets Aerobic Work 1 min, 2 min, 3 min, 4 min, 3 min, 2 min, 1 min pyramid / 1 min easy Ski five intervals in a pyramid of 1-2-3-4-3-2-1 minutes, with … [Read more...]
Gymnastics Tester 50 Bar Muscle Ups, for time Conditioning 5 rounds for time of: 20 Wall Balls, 20/14lbs 5 Squat Snatch, 135/95lbs For personalized masters programming from Duke Burk, email duke@powerandgraceperformance.com … [Read more...]
Complete in Order Strength: A) Snatch EMOM - Starting w/ 50% of your 1rm perfrom 1 rep adding 10/5# each minute... stop before failure!! B) FS: Every 90 sec: 60/2, 70/2, 80/2*3 sets Skill: A) 12 hollow wall walks (nose touch wall. start … [Read more...]
Rest Day For personalized masters programming from Duke Burk, email duke@powerandgraceperformance.com … [Read more...]
Rest Day … [Read more...]
Aerobic Work 3 x 2000m rate increase 1st interval = 2k PR + 10 sec/ 500m 2nd interval = 2k PR + 7 sec/500m 3rd interval = 2k PR + 4 sec/500m 4 min rest between efforts For personalized masters programming from Duke Burk, email … [Read more...]
Complete in Order Strength: A)Starting w/ empty bar... 11 min. clock to find max for complex -Clean + Hang clean + Jerk B) 8 total attempts to work to max Snatch + OHS for the day Skill: A) 3 rounds at a steady pace - 10 clapping/plyro … [Read more...]
Weightlifting (Snatch) Low Hang Snatch (2in off ground): Every 90 sec: Complete 5 sets of 2 @ 80% of best single from last week Weightlifting (Back Squat) Back Squat: Work up to 1RM in 12 minutes Benchmark Conditioning "Fran" 21,15,9 for … [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.