Jerk + Deadlift
Jerk: Work up to 85% and hit 4-6 sets of 1
+
Deadlift: 50/4, 60/4, 70/3*2, 80/3*2 sets
Core Training
“5 sets of:
12 ghd hip extensions
10 Strict Toes to Bar
Interval Conditioning
“Every 2:00 x 9 sets
10 Front Squats, 185/125
10 GHD Sit-ups
1 Rope Climb
For personalized masters programming from Duke Burk, email duke@powerandgraceperformance.com