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

Rest Day 

Conditioning 30sec work, 30sec rest 100 ctb pull ups 125 push press, 95/65# 150 back squats, 95/65# Must complete all CTBPU, then all Push Press,...

Complete in Order Strength: A) Snatch: EMOM -Start at 95/65# and add 10/5# each minute until 2 succesive failures B) Clean + 3 FS +...

Complete in Order Strength: A) 5 sets of 5 DB seated strict press building to 5rm *don’t let back overarch into inclined position B) 5...

Aerobic Work 3 x 5 min / 2 min easy Bike three 5 minute pieces. Bike for two minutes at light pressure between each piece....

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

Rest Day 

Interval Conditioning 5 rounds for time: Run 400m 50 Air Squats rest 1:1 *wearing 20# vest Weightlifting FS + Split Jerk: 1+1: Starting at 75%...

Complete in Order Strength: A) 4 sets of 3 Push Press + 1 5 sec. Paused Jerk grip OHS: 4 sets building as warmup B)...