Profile

Weightlifting Clean and Jerk: Work up to 90% of 1RM from last week and complete 3 sets of 1 there every 2 min Midline 3...

Complete in Order Strength: A) 10 sets working to max- 2 FS + 1 Split Jerk *no misses *focus on footwork B) Back Squat: 80/2*6...

Squats Back Squat: Work up to 90% of 3RM and complete 4 sets of 3 there Muscle Ups “6×5 ring muscle ups (rest 1min between...

Complete in Order Strength: A) Blocks from below knee: Clean pull + Clean : 60/3, 65/2, 70/2, 75/2, 80/2, 85/1, 88/1×4 B) Deadlifts: 10 min....

Weightlifting Below Knee Hang Snatch: Work up to 90% of 1RM from last week and complete 3 sets of 1 there every 90 sec HSPU...

Complete in Order Strength: A) Snatch Blocks from below knee: 60/3, 70/2, 75/2, 80/2, 85/1, 88/1×5 sets B) Back Squat: 100/2*2 sets *base numbers off...

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

Rest Day

Complete in Order Strength: A) Cleanjerks (one motion): 5 sets of 2 between 40-60% B) Clean and jerk: Follow the percentages every 90 sec: 60/2,...

Squats Front Squat: Work up to 85% of 2RM and complete 6 sets of 2 there Conditioning 3 rounds of: 1 mile run 30 Burpee...