Developing Power & Strength through the use of the Olympic Lifts.
Warm Up
+
Work up to a heavy Front Squat single
Then:
3×3 @ 85%
(Rest 2-3 minutes)
+
21,15,9
Deadlift, 225/155#
Run 800m
+
Accumulate 3:00 Elbow Plank
For personalized masters programming from Duke Burk, email duke@powerandgraceperformance.com
"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 Lawrenceville, 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.