Complete in Order
Prep:
A) 3 sets of:
- 10 double-arm DB power cleans (light weight)
- 5 seated box jumps (sit on a bench or shorter box, and explode up to a box)
- 100 single unders
B) 10-15 minutes of mobility of your choice
Strength:
A) Cleans from blocks below the knee: 3, 3, 3, 3, 3 (rest 90 seconds between sets)
B) Clean Pulls: 3×2 @ 110% of 1RM clean/jerk (rest 90 seconds between sets)
C) Back Squats: 3×10 (add weight to each set from last week) (rest 3 minutes)
Conditioning:
A) 3 sets of:
- 35/25 calorie row
- (rest 30 seconds)
- 400m run
- (rest 90 seconds)
For personalized masters coaching from Duke Burk, email info@powerandgraceperformance.com.