• Bryce Boratko

Powerbuilding & Weightlifting Week 12

Powerbuilding

Day 1

A. Bench Press- 1RM

B. RDL 4x3-4 increase load from last week by 5-15lbs if possible

C. Meadows Rows 3x8-10/ side -try to increase loading from last week.

Day 2

A. Press- Heavy Single

B. Back Squat- Heavy Single

C. Barbell Upright Row 3x12-14

Day 3

A. Incline Bench Press- 5RM

B. Weighted Pullup- 1RM, or Inverted Rows 6x6

C. Reverse Lunge 3x16 -use DB’s held like a Farmers Carry, try to increase weight from last week


Weightlifting

Day 1

A. Snatch- singles up to 90%

B. Clean & Jerk- singles up to 90%

C. Back Squat- Heavy Single

*If you feel like today's your day, go for maxes!

Day 2

A. Power Snatch- singles up to 75%

B. Power Clean + Power Jerk- singles to 75%

Day 3

A. Snatch- Max

B. Clean & Jerk- Max

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