• 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 keep the same loading as in week 8

C. Walking Lunge 4x20 Steps *Stay at the same load as in week 8

Day 2

A. Press 5x5- use as close to your 10RM loading as possible

B. Weighted Chins 4x3-4

C. Front Squat 3x3- based on last week, try to improve either load or volume based on feel

Day 3

Power Clean 10x2 -building, reference week 6

Weighted Pushups 5x6-8

Pendlay Row 4x5 *Try to go heavier than week 8


Weightlifting

Day 1

A. Hang Snatch (Hip) + Snatch (1+1)- building to a heavy set over 4-6 working sets

B. Clean Pull 115% of clean x2x2

C. Front Squat- 3x2- aim to add from last week if possible

Day 2

A. Hang Clean (Hip) + Jerk (1+1)- build to a heavy set over 4-5 working sets

B. 3-position (1in., Knee, upper mid-thigh) Snatch Deadlift- 115% of snatch x2x2

C. Pendlay Row 3x5

Day 3

A. Pause Snatch + Snatch - Build to a heavy set

B. Pause Clean + Clean + Jerk- Build to a heavy set

C. Back Squat 2x4-5- Referencing last week, push the loading here.

0 views
  • Instagram - Black Circle
  • Facebook Round