• Bryce Boratko

Hybrid Powerbuilding- Week 1

*The chosen snatch/ clean and overhead variations should be something that will best improve your overall execution of the lift (snatch & clean), or strengthen a particular weakness. Email me for help here. All of the accessory work is outlined through the link. Keep accessory work to (3) working sets for any given exercise. Always leave 2-3 “reps in the tank”.

*Strength Accessory Work

Day 1

A: Snatch Variation Triples, 8-10 Working Sets

B: Incline Bench Press- Set 1; 15 Reps (RPE 8) then followed by 2 more sets, each for AMQRP.

C: Lower Body, Knee Dominant Strength 3x5

D: Upper Body Pull Accessory Work

Day 2

A: Overhead Strength 5’s, for a total of 5 Working Sets

B: Single Arm DB Row- Set 1; 15 Reps (RPE 8) then followed by 2 more sets, each for AMQRP.

C: Lower Body, Hip Dominant Strength 3x10

D: Upper Body Push Accessory Work

Day 3

A: Clean Variation Triples, 8-10 Working Sets

B: Bench Press- Set 1; 15 Reps (RPE 8) then followed by 2 more sets, each for AMQRP.

C: Lower Body Knee Dominant Strength 2x12-15

D: Core & Arm Accessory Work

102 views
  • Instagram - Black Circle
  • Facebook Round