Developing Power & Strength through the use of the Olympic Lifts.
Jerk Training
50/6, 60/5, 70/4, 75/3,
80/2, 85/1, 90/1
(Every 2 minutes)
+
Five sets of:
20ft HS walk to wall
3 Strict HSPU
+
Three sets of:
HSPU x 6-8
(Open Standard)
+
Row 15 minutes @ 80%
For personalized masters programming from Duke Burk, email duke@powerandgraceperformance.com
"Be strong, and let us use our strength for our people and for the cities of our God, and may the LORD do what seems good to him." – 1 Chronicles 19:13
Power and Grace Performance, based in Lawrenceville, GA, provides online programming for weightlifting, competitive exercise, and fitness oriented gymnastics. We also provide seminars and personalized/remote coaching. Contact us with any questions you may have.