Profile

Complete in Order Strength: A) Bench press: 5 sets of 3 working to 3rm *each rep, pause 3 sec. at top of lockout B) Back...

Aerobic Work 3x 1000m Ski (rest 3min between) (increase effort each interval) Gymnastics 10min amrap of: 5 bar muscle ups (rest 30sec) 30ft handstand walk...

In this edition of Power and Grace Radio, J.J. and Duke talk about the recent news on of sanctioned event replacing regionals and what this...

Rest Day

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

We knew this one would be different. I don’t think anyone knew just how different this one would be but we knew it would be...

Complete in Order Strength: A) Push Press: 5 sets if 2 at 85% or more of 1RM B) Back Squat: 95/3*3 sets *base numbers off...

Weightlifting Clean and Jerk: Work up to 85% of 1RM from last week and complete 4 sets of 1 there every 2 min Midline 4...

Squats Back Squat: Work up to 85% of 3RM and complete 6 sets of 3 there Muscle Ups 3 sets of: 5,4,3,2,1 unbroken muscle ups...

Complete in Order Strength: A) Muscle clean: 5 sets of 4 as warmup B) Clean from 3in deficit, pause at deficit height: Every 2 min...