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

Rest Day

Weightlifting Back Squat 3×2 @ 100% of 3RM. (Rest as Needed Between Sets) Conditioning “Mary” 20min amrap of: 5 Handstand Push Ups 10 One legged...

Complete in Order Strength: A) 3 sec. Jerk dip hold + Power Jerk from Blocks/rack: -10 min. EMOM 1+1 working to max complex for the...

Aerobic Work 9 x 500m Row @ 2k PR pace (Rest 2 min between intervals) Gymnastics 4 sets – 50 ft. HS walk * stop...

Complete in Order Strength: A) 3 pos. clean – Above knee, below knee, 1″” off ground -max for complex in 11 min. B) Deadlifts –...

Weightlifting Below the Knee Hang Snatch Every 90 sec: Work up to a new 1RM Gymnastics For Time: 40 Bar Muscle Ups Conditioning Open Workout...

Complete in Order Strength: A) Snatch pull to explode + Snatch + OHS: all reps 1+1+1 ** Work to heavy set of 2 for the...

Rest Day

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