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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 +...

Sunday December 23, 2018: Masters

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

December 22, 2018: Competition

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...

Saturday December 22, 2018: Masters

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...

December 21, 2018: Competition

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...

Friday December 21, 2018: Masters

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

Thursday December 20, 2018: Masters

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