Developing Power & Strength through the user of Olympic Lifts and powerlifiting.
Complete in Order Strength: A) FS: 10 min. to find 2rm w/ 3 sec. hold in bottom of 1st rep B) 6 supersets -6 legless rope climb pulls (laying to standing) -50m sled push/sprint (2x45s, 2x25s) Skill: A) 3 sets of 5 e/side -Handstand … [Read more...]
Rest Day For personalized masters programming from Duke Burk, email duke@powerandgraceperformance.com … [Read more...]
Rest Day … [Read more...]
Weightlifting (Power Cleans + Jerk) Clean and Jerk 3 minute cap at each percentage: 60/5, 70/4, 75/3, 80/2, 85/2, max reps @ 90% in 3 minutes Gymnastics Intervals Four sets of: Run 200m 12 Kipping HSPU, open standard 30 Double Unders Rest … [Read more...]
Complete in Order Strength: A) 12 min. EMOM - 1 Jerk w/ 3 sec. pause in dip and split/receiving position *no misses B) BS: 5 sets of 5 working to 5rm for the day **be slightly conservative, keep these reps smooth Skill: A) 10 min. EMOM … [Read more...]
Aerobic Work 5000m with rate changes every 1000m: 24-26-28-26-24 Row for a total of 5000 meters at a sustainable intensity, varying your stroke rate as follows: row 1000 meters @ 24 spm, 1000 meters @ 26 spm, 1000 meters @ 28 spm, 1000 meters @ … [Read more...]
Complete in Order Strength: A) 11 min. to find 3 rep touch'n'go full clean B) 8 min. Every 30 sec. -1 clean pull to explode + 6 sec. lowering @ 90% of best clean *clean pull to explode is a controlled/perfect pull to the pocket, no arms, … [Read more...]
Weightlifting (Deadlifts) Deadlift from boxes at knees: 55/3, 65/3, 75/3*2 sets, 85/3*4 sets Conditioning For time: 100/80 Calorie Row EMOM 7 over the erg burpees (start with burpees) For personalized masters programming from Duke Burk, … [Read more...]
Complete in Order Strength: A) 10 min. clock to find Max 2 rep Hang Snatch *You only get 2 misses *start with an empty bar B) OHS: 11 min. to find 2 rep max *first rep = 3 sec. pause Skill: A) 12 min. EMOM - all on bar min. 1 - 8 … [Read more...]
Rest Day For personalized masters programming from Duke Burk, email duke@powerandgraceperformance.com … [Read more...]
Rest Day … [Read more...]
Conditioning 30sec work, 30sec rest 100 ctb pull ups 125 push press, 95/65# 150 back squats, 95/65# Must complete all CTBPU, then all Push Press, then all Back Squats. 1:1 Work to Rest, so push the pace when its time to work. … [Read more...]
Complete in Order Strength: A) Snatch: EMOM -Start at 95/65# and add 10/5# each minute until 2 succesive failures B) Clean + 3 FS + jerk : in 11 min. work to 1rm for the day Skill: A) 12 min. HS walk practice Conditioning: 12 min. … [Read more...]
Complete in Order Strength: A) 5 sets of 5 DB seated strict press building to 5rm *don't let back overarch into inclined position B) 5 supersets -5 strict pullups + 5 strict chinups -25 ft. crawl forward + 25 ft. crawl … [Read more...]
Aerobic Work 3 x 5 min / 2 min easy Bike three 5 minute pieces. Bike for two minutes at light pressure between each piece. 80% on set #1, and increase effort on the following sets. Track # of calories. Weightlifting Front Squat: Work up to … [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.