• Bryce Boratko

Powerbuilding & Weightlifting Week 10

Day 1

A. Incline Bench Press 5RM

B. DB (Flat) Bench Press 3x8-10

D. Front Foot Elevated Split Squat 3x6-8/ Leg

Day 2

A. Z-Press 4x3- should be a bit heavier than last week on at least 2 sets

B. Hip Thrust 5x5 *add weight from last week

C. Front Squat + Back Squat (1+AMQRP)

Day 3

A. DB Floor Press 4x8-10

B. Bent Over Barbell Row 3x6-8

C.. RDL 4x4


Weightlifting

Day 1

A. Block Power Snatch -Build to a heavy single

B. Block Clean + Jerk -Build to a heavy single (reference week 9)

Day 2

A. Snatch Pull + Snatch -Heavy Single

B. Clean Pull + Clean + Jerk -Build to a heavy set, based on feel

C. Front Squat + Back Squat -Build to a heavy (1+AMQRP) *Aim to increase load or volume from last week

Day 3

A. Hang Snatch- Heavy 2

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

*Based on feel, DO NOT go for maxes. The goal with all the heavy singles is exposure to weights that are 90%+ on a consistent basis.

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