Bryce Boratko
Powerbuilding & Weightlifting Week 10
Powerbuilding Day 1 A. Incline Bench Press 5x5 use your 10RM+ for your working sets B. Single Arm DB Row (heavy) 5x10-12/ arm *Try to...
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Bryce Boratko
Sep 2, 20192 min read
CF Fitness & Performance Week 9
Monday 9/2 CF Fitness A. Press 4x4 -aim to add weight OR, volume to last week’s results B. For Time: 50 Jump Rope or 25 Mixed DU’s 30 DB...
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Bryce Boratko
Sep 2, 20191 min read
Powerbuilding & Weightlifting Week 9
Powerbuilding Day 1 A. BTN Snatch Grip Push Press 4x3 B. Weighted Chins 5x3-4@30X1 C. Bulgarian Split Squat 4x5/ leg Day 2 A. Bench Press...
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Bryce Boratko
Aug 30, 20193 min read
Push-Ups and Heart Disease
Who would have thought that something as simple as a push-up could be so valuable... Harvard published a study back around the beginning...
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Bryce Boratko
Aug 25, 20192 min read
CF Fitness & Performance Week 8
Monday 8/26 CF Fitness A. Press 4x5 -aim to add weight OR, volume to last week’s results B. 3 Rounds for Time: 20 Incline Pushups 20...
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Bryce Boratko
Aug 25, 20191 min read
Powerbuilding & Weightlifting Week 8
Powerbuilding Day 1 A. Bench Press 10RM B. Single Arm DB Row (heavy) 6x8-10/ arm *Try to go heavier than week 6 C. Walking Lunge 2x20...
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Bryce Boratko
Aug 18, 20193 min read
CF Fitness & Performance- Week 7
*See this week's schedule modification HERE! **Strength Accessory Work Monday 8/19 CF Fitness A. Press 4x5 B. EMOM x 20 Minutes (5 sets)...
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Bryce Boratko
Aug 18, 20191 min read
Powerbuilding & Weightlifting- Week 7
*See this week's schedule modification HERE! Powerbuilding Day 1 A. BTN Snatch Grip Push Press 4x4 B. Weighted Chins 5x3-4@30X1 C....
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Bryce Boratko
Aug 13, 20192 min read
CF Fitness & Performance- Week 6
*Strength Accessory Work Monday 8/12 CF Fitness A. Press 4x6-8 B. 4 Rounds for Time: 20 Reverse Lunges- if you can add weight to these,...
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Bryce Boratko
Aug 13, 20191 min read
Powerbuilding & Weightlifting- Week 6
Powerbuilding Day 1 A. Incline Bench Press 5x8-10 B. Single Arm DB Row (heavy) 6x8-10/ arm *Try to go heavier than week 2 C. Walking...
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Bryce Boratko
Aug 5, 20192 min read
CF Fitness & Performance- Week 5
Monday 8/5 CF Fitness A. Press 4x6-8 B. 12 Minute AMRAP: 6 Box-assisted HSPU, or Single Arm DB Push Press x6/ side w/ a challenging load...
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Bryce Boratko
Aug 5, 20191 min read
Powerbuilding & Weightlifting- Week 5
*Strength Accessory Work Powerbuilding Day 1 A. BTN Snatch Grip Push Press 4x4 B. Weighted Chins 5x4-5@30X1 C. Bulgarian Split Squat...
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Bryce Boratko
Jul 29, 20192 min read
CF Fitness & Performance- Week 4
*Strength Accessory Work Monday 7/29 CF Fitness A. Seated Press 3x5 B. EMOM x15 Minutes (5 sets) Station 1: AMQRP in :30, Strict HSPU’s,...
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Bryce Boratko
Jul 29, 20191 min read
Powerbuilding & Weightlifting- Week 4
Powerbuilding Day 1: A. Incline Bench Press 10RM B. Single Arm DB Row (heavy) 4x8-10/ arm *Try to go heavier than week 2 C. Walking Lunge...
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Bryce Boratko
Jul 22, 20192 min read
CF Fitness & Performance- Week 3
*Strength Accessory Work Monday, 7/22 CF Fitness A. Seated Press 4x6-8- aim to increase either load or volume based on feel B. 5 Sets, no...
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Bryce Boratko
Jul 22, 20191 min read
Powerbuilding & Weightlifting- Week 3
Powerbuilding Day 1 A. BTN Snatch Grip Push Press 4x5 B. Weighted Chins 5x5@30X1 C. Bulgarian Split Squat 4x8-10/ leg Day 2 A. Bench...
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Bryce Boratko
Jul 14, 20192 min read
CF Fitness & Performance- Week 2
**Strength Accessory Work Monday 7/15 CF Fitness A. Seated Press 4x6-8 B. E3MOM x 3 Sets Station 1: 100M Farmer’s Carry Station 2: 20...
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Bryce Boratko
Jul 14, 20191 min read
Powerbuilding & Weightlifting- Week 2
*Strength Accessory Work Powerbuilding *We are still in a phase of finding training loads for many of the programmed exercises. Day 1 A....
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Bryce Boratko
Jul 7, 20193 min read
CF Fitness & Performance Week 1
As we begin the new cycle of programming, right now, Fridays will consist of individual priority work in which you can utilize the...
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Bryce Boratko
Jul 7, 20192 min read
Powerbuilding & Weightlifting Week 1
Powerbuilding *The goal with this program is hitting an effective number of weekly working sets per movement classification. Adding in...
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