Bryce Boratko
CF Fitness & Performance Week 12
Week 12 Testing this week will include: snatch/ overhead squat, clean & jerk, squat, 2- mile run, 5K run. The strength tests will be at...
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Bryce Boratko
Jun 30, 20191 min read
Powerbuilding & Weightlifting Week 12
Powerbuilding Day 1 A. Bench Press- 1RM B. RDL 4x3-4 increase load from last week by 5-15lbs if possible C. Meadows Rows 3x8-10/ side...
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Bryce Boratko
Jun 23, 20192 min read
CF Fitness & Performance Week 11
Monday 6/24 CF Fitness A. Push Press + Jerk (3+2)x4- building B. 3 Rounds for Time: 10 Box Jumps 12 Pushups or Incline Pushups 14 Jumping...
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Bryce Boratko
Jun 23, 20191 min read
Powerbuilding & Weightlifting Week 11
Powerbuilding Day 1 A. Incline Bench Press 5x5 -HEAVY across all 5 sets B. RDL 4x3-4 increase load from last week by 5-15lbs. C. Meadows...
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Bryce Boratko
Jun 17, 20191 min read
Powerbuilding & Weightlifting Week 10
Powerbuilding Day 1 A. Press 4x3 -use as close to your 5RM as possible, if not, a bit heavier B. RDL 4x4-5 -increase load from last week...
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Bryce Boratko
Jun 17, 20192 min read
CF Fitness & Performance Week 10
Monday, 6/17 CF Fitness A. Push Press + Jerk (3+2)x4- building B. 3 Rounds for Time: 10 KB High Pulls -moderate to heavy 8 DB Push...
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Bryce Boratko
Jun 9, 20192 min read
CF Fitness & Performance Week 9
Monday, 6/10 CF Fitness A. Push Press + Jerk (3+2)x4- building B. 15 Minute AMQRP 5 Strict DB Presses- use a weight that is challenging...
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Bryce Boratko
Jun 9, 20192 min read
Powerbuilding & Weightlifting Week 9
Powerbuilding Day 1 A. Incline Bench Press 6x6 -use as close to your 10RM as possible, if not, a bit heavier B. RDL 4x4-5 -increase load...
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Bryce Boratko
Jun 2, 20192 min read
CF Fitness & Performance Week 8
Monday, 6/3 CF Fitness 6 Rounds For Time; 3 Hang Power Cleans -moderate 6 Push Press -moderate, use the same bar/loading as for cleans 9...
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Bryce Boratko
Jun 2, 20191 min read
Powerbuilding & Weightlifting Week 8
Powerbuilding Day 1 A. Press 5RM B. RDL 4x4-5 C. Meadows Rows 3x8-10/ side Day 2 A. Back Squat- 8RM B. Bench Press- 8RM C. DB Rear Delt...
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Bryce Boratko
May 26, 20191 min read
Powerbuilding & Weightlifting Week 7
Powerbuilding Day 1 A. Press 5X5 -try to increase weight in working sets from week 5 B. RDL 4x5-6 C. Meadows Rows 3x8-10/ side Day 2 A....
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Bryce Boratko
May 26, 20192 min read
CF Fitness & Performance Week 7
***The only classes for Monday (Memorial Day) will be 9:30AM and 10:30AM followed by a BBQ at the gym. See our community FB group for...
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Bryce Boratko
May 20, 20192 min read
Should You Wear A Belt?
Wearing a weightlifting belt for lifting certainly is NOT cheating, but it’s also not always necessary either. However, appropriate...
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Bryce Boratko
May 20, 20191 min read
Powerbuilding & Weightlifting Week 6
Powerbuilding Day 1 A. Incline Bench Press 6x6 -use as close to your 10RM as possible B. RDL 4x6-8 C. Meadows Rows 4x8-10/ side -use the...
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Bryce Boratko
May 18, 20193 min read
CF Fitness & Performance Week 6
*Strength Accessory Work Monday, 5/20 CF Fitness 4 Sets; A1: Romanian Deadlift x6-8 -keep all working sets at the same weight as your...
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Bryce Boratko
May 12, 20191 min read
Powerbuilding & Weightlifting Week 5
Powerbuilding Day 1 A. Press 6X6 -try to increase weight in working sets from week 3 B. RDL 4x8-10 C. Meadows Rows 3x8-10/ side Day 2 A....
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Bryce Boratko
May 12, 20192 min read
CF Fitness & Performance Week 5
*Strength Accessory Work Monday, May 13th CF Fitness A1: Romanian Deadlift x6-8 -building A2: Bulgarian Split Squat, or Russian Step Up...
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Bryce Boratko
May 5, 20191 min read
Powerbuilding & Weightlifting Week 4
Powerbuilding Day 1 *Do NOT do any accessory work this week. Use this week to get some measurable numbers and de-load the volume and...
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Bryce Boratko
May 5, 20191 min read
Monday, May 6th (Week 4)
CF Fitness 10 Minute AMRAP: 6 DB Snatches- Heavy 5 NPU Burpee Box Jump/ Step Ups 15 Jump Rope Rest 6 Minutes Row 1500 Meters For Time...
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Bryce Boratko
May 1, 20193 min read
Modification Does Not Mean Failure
At some point in your training, you are likely going to experience discomfort with certain movements. This can be the result of a variety...
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