Profile

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

Rest Day

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

Complete in Order Strength: A) Work to 3rm Snatch Sotts in 5 min. B) 10 min. to find 1rm snatch for the day C) 10...

Front Squat Every 15sec for 5min 1x Thruster @ 75/55lbs (You may not rack barbell until all 20 reps are completed) Conditioning For Time: 60x...

Complete in Order Strength: A) 6 sets of 3 single arm DB/KB bench press working to max B) 6 sets to find 3 rep weighted...

Aerobic Work Ten sets of: 1min Hard Row + 2min Easy Row Snatch 8min to build to 90% for a Single + 6×3 @ 70-75%...

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

Rest Day

Upper Pump Four sets of: 30sec max Strict Press @ 40%+ 30sec Rest + 30sec max rep push ups + 90sec Rest Conditioning Four sets...