• Bryce Boratko

Powerbuilding & Weightlifting Week 11

Powerbuilding

Day 1

A. BTN Snatch Grip Push Press 4x2

B. Weighted Chins 5x2-4@30X1

C. Bulgarian Split Squat 4x5/ leg

Day 2

A. Bench Press 4x5

B. Bent Over Row 4x6-8 *Bar should NOT return to the floor b/t reps here.

C. Front Squat 3x3@ as close to your 5RM as possible, if not a bit heavier

Day 3

A. Push Press 4x2 *aim to go a bit heavier than in week 9

B. Back Squat 2x6-8 *reference week 9 for loading

C. RDL 3x4

D. Pullups 4x5


Weightlifting

Day 1

A. Hang Snatch (Hip) + Snatch (1+1)- building to a heavy set over 3 working sets

B. Clean Pull 117% of clean x2x2

C. Front Squat- 2x2- aim to add from last week if possible

Day 2

A. Hang Clean (Hip) + Jerk (1+1)- build to a heavy set over 3 working sets

B. 3-position (1in., Knee, upper mid-thigh) Snatch Deadlift- 117% of snatch x2x2

C. Pendlay Row 3x4-5

Day 3

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

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

C. Squat 2x3- Referencing last week, push the loading here.

45 views
  • Instagram - Black Circle
  • Facebook Round
CFK_logo_v_tag_color_lightbg.png
graphic-300x150.png