• Bryce Boratko

Powerbuilding & Weightlifting- Week 1

*For ALL exercises in which there is NOT a prescribed intensity, warm up to a challenging load that you can move proficiently, and complete ALL working sets with that load. When and where you can, use the strength accessory page to build up weak areas. Ask the coach for guidance here.

Powerbuilding Week 1

Day 1

A. Bench Press 4x10-12

B. Incline Bench Press 3x12-14

C. DB Bent Over Row 3x12-14

D. Front Foot Elevated Split Squat 3x12-14/ Leg

Day 2

A. Z-Press 4x6-8

B. Hip Thrust 5x8-10

C. Front Squat + Back Squat 60%(4+6)x4 *Intensity based off Front Squat

Day 3

A. Floor Press 4x8-10

B. RDL 4x8-10

C. DB Death March 2x20 Steps


Weightlifting Week 1

Day 1

A. Block Power Snatch 60%x4x4

B. Block Power Clean + Jerk 60%(3+2)x3

C. Snatch Grip RDL 3x8

Day 2

A. Drop Snatch 4x3- building

B. Clean Pull + Clean + Jerk 65%(2+2+2)x4

C. Front Squat + Back Squat 60%(4+6)x4 *Intensity based off Front Squat

Day 3

A. Hang Snatch- Heavy 5

B. Hang Clean + Jerk- Heavy (3+2)

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