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In this edition of Power and Grace Radio, J.J. talks with Phil Kniep and Austin Kemink about coaching and training as a masters, fitness and...

Aerobic Work 1x (5 min Moderate, 5 min Easy) 2x (3 min Moderate, 2 min Easy) 3x (1 min Moderate, 1 min Easy)” Snatch From...

Complete in Order Strength: A) 4 sets of 20 alt. single leg box step ups AHAP w/ good form B) 4 supersets -10 strict towel...

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

Rest Day

Complete in Order Strength: A) 12 min. to find max for complex: BN jerk + jerk from rack/blocks B) BS: 8 singles w/ 1 sec...

Strict Press Work up to a Heavy Double + 5×2 @ 85% of Heavy Double Set every 2 min Interval Work 10x Squat Snatch @...

Clean & Jerk Quickly work up to 80% + 8×2 @ 80% of 1RM Rest 2 min between sets Aerobic Work 3x 10 min Row...

Complete in Order Strength: A) Clean: blocks just below knee: 8 sets working to a heavy triple for the day B) Deadlifts: 6 sets of...

Back Squat Work up to a Heavy Single + 4×4 @ 80% of Heavy Single Rest 2 min between sets Gymnastics Run 400m 20x Toes...