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December 19, 2018: Competition

Complete in Order Strength: A) 12 min. to find max Behind neck jerk + jerk B) FS: 11 min. EMOM – 2 smooth FS Skill:...

December 18, 2018: Competition

Complete in Order Strength: A) 12 min. to find max 3 pos. clean -Hip, Above knee, below knee B) 10 min. EMOM – 3 banded...

Tuesday December 18, 2018: Masters

Cleans Every 30sec for 10min 1x Power Clean + 1x Front Squat + 1x Hang Squat Clean Weight: 115/75lbs Clean Accessory Five sets of: 3x...

December 17, 2018: Competition

Complete in Order Strength: A) 8 sets: building w/o failure – 2 snatches w/ pause 2″ off ground B) BS: 10 min EMOM – 2...

Monday December 17, 2018: Masters

Back Squat 10min to work to 90% for a Single + 4×4 @ 80% of 1RM Rest 2min b/t sets Conditioning 10x Bear Hug Squats...

Sunday December 16, 2018: Masters

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

December 15, 2018: Competition

Complete in Order Strength: A) 4 sets – 20 ft. snatch duck walk Forward and Reverse B) 10 min. EMOM – Snatch building for max...

December 14, 2018: Competition

Complete in Order Strength: A) Work to 3 rm DB bench press – 6 burpees immediately after every set B) 4 sets – Max strict...

Power and Grace Radio | Episode 40: Athlete Panel – Regional Memories

In this edition of Power and Grace Radio, J.J. talks with athletes who recall their favorite Regionals moments, recorded from the 2018 Power and Grace...