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  • Duke Burk

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Saturday January 5, 2019: Masters

10-9-8-7-6-5-4-3-2-1 of: Burpee Box Overs @ 24/20in + Alt DB Snatch @ 50/35lbs Partners alternate each round (P1 10, P2 10, P1 9, etc) +...

Friday January 4, 2019: Masters

Snatch Every 1min for 10min 20x Double Unders + 1x Snatch, building + Ten rounds of: 3x Power Snatch + 3x Overhead Squats Weight: 145/100lbs

Thursday January 3, 2019: Masters

Active Recovery Day 30min Easy Cardio + 20min Skill Session (of your choice) For the skill session, keep volume and intensity VERY light, but rather...

Wednesday January 2, 2019: Masters

Every 1min for 10min 10x Calorie Bike + 6×1 Split Jerk @ 85-90% (Rest 2min b/t sets) + Three rounds of: Row 500m + 12x...

Tuesday January 1, 2019: Masters

Clean Every 1min for 10min 1x Clean, building to heavy single + Seven rounds of: AMRAP 2min of: 3x Squat Cleans @ 135/95lbs + 6x...

Monday December 31, 2018: Masters

Back Squat 15min to work to a 1RM + 21-15-9 Calorie Row + 50x Double Unders (after each set) + 5min Sandbag Bear Hug Hold...

Sunday November 18, 2018: Masters

Rest Day For personalized masters programming from Duke Burk, email duke@powerandgraceperformance.com

Saturday November 17, 2018: Masters

Deadlift 10×10 @ 50% of 1RM Rest 2min between sets Benchmark Workout(s) “Isabel” 30x Snatch @ 135/95lbs Rest until 10:00 “Jackie” Row 1000m 50x Thrusters...

Friday November 16, 2018: Masters

Aerobic Work On the Rower: 5min Easy 10min Moderate 2min Fast Rest 2min, Two sets Snatch Hang, Above the Knee Quickly work to a Heavy...