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Complete in Order Strength: A) Clean + 3 FS (1+1=1) *find max for the day B) DL: Every 90 sec. for the following reps and...

Weightlifting (Snatch) Low Hang Snatch (2in off ground): Every 90 sec: Starting at 80% work up to new single Gymnastics Training (HS) Five sets of:...

Aerobic Work 4 x 5 min / 3 min easy Ski four 5 minute pieces. Ski for three minutes at light pressure between each piece...

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

Rest Day

In this edition of Power and Grace Radio, J.J. and Spencer talk discuss recent events in weightlifting, how to start a club, and how to...

Complete in Order Strength: A) In 12 min. Work to max hang snatch + full snatch (Touch and Go) B) 3 sets of 4: Jerk...

Weightlifting Split Jerk Every 90 sec Work up to a new 1RM Gymnastics 10 min. Banded march w/ 14/20 medball in bearhug *put on dip...

Complete in Order Strength: A) FS: 12 min. to find 7 rep max – first 2 reps have 1 sec. pause at bottom *only 3-4...

IWT Three rounds of: 10 Power Cleans, 50% of 1RM Clean 90 second Row @ 90-95% effort Rest 2 min 5 minute break Three rounds...