• Bryce Boratko

Powerbuilding & Weightlifting Week 12

Powerbuilding

Day 1

A. Incline Bench Press 3RM

B. DB (Flat) Bench Press 3x6-8

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

Day 2

A. Press- 1RM

B. Front Squat- 1RM

C. Hip Thrust- 5RM

Day 3

A. Deadlift- Build to a heavy single

B. DB Floor Press 4x8-10

C. Bent Over Barbell Row 3x6-8


Weightlifting

Day 1

A. Snatch- 1RM

B. Clean & Jerk- 1RM

C. Front Squat- Max

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