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December 28, 2018: Competition

Complete in Order Strength: A) 8 sets – building each -3 Bench Press w/ pause on chest each rep -8 pendlay rows – 5 sec....

Friday December 28, 2018: Masters

Deload Week Every 90sec for 15min 3x TNG Snatch @ 65% + Four rounds of: 25x Calorie Row + 25x Burpees For personalized masters programming...

Thursday December 27, 2018: 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...

December 26, 2018: Competition

Complete in Order Strength: A) 12 min. to find 3 rep power jerk from rack -rest 2 min. and drop to 85% of today’s 3rep...

Wednesday December 26, 2018: Masters

Deload Week Every 1min for 10min 1x Clean @ 80% + AMRAP 7min of: 20x DB Push Press @ 50/35lbs + 40x Double Unders For...

December 25, 2018: Competition

Conditioning: For time: 5k Row or Run for time Merry Christmas For free access to the App and access to Competition – Premium head to...

Tuesday December 25, 2018: Masters

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

December 24, 2018: Competition

Complete in Order Strength: A) 10 min. EMOM – 1 Hang Snatch + OHS B) FS: 6 sets to find 2 rep max FS w/...

Monday December 24, 2018: Masters

Deload Week Back Squat 5×1 @ 80% of 1RM Rest 2min b/t sets + Three rounds of: Row 500m + 21x SDHP @ 75/55lbs +...