• Bryce Boratko

Powerbuilding & Weightlifting Week 12

Powerbuilding

Day 1

A. Incline Bench Press- 5RM

B. Weighted Chins 2RM

C. Bulgarian Split Squat 5RM

Day 2

A. Press- 5RM

B. Front Squat- 3RM

C. Pendlay Row 4x5- if possible, go heavier than in week 10

Day 3

A. Bench Press 5RM

B. Deadlift- Heavy 5, reference week 8


Weightlifting

This is the only workout of the week to test 1RM's. Test on the day you feel best!

A. After general warm up, and technique primers with 30%x2, 40%x2, and 50%x2

Snatch 60%x2, 65%x2, 70%x2, 75%x1, 80%x1, 85%x1, 90%x1, 93-96%x1

*Based on feel, go for a new 1RM, or stop after hitting a good heavy single if you just don’t have it.

B. After technique primers with 30%, 40% and 50%

Clean & Jerk 60%x2, 65%x2, 70%x1, 75%x1, 80%x1, 85%x1, 90%x1, 93-96%x1

*Based on feel, go for a new 1RM, or stop after hitting a good heavy single if you just don’t have it.

C. Back Squat- Heavy 2

*Technique Primers- lifts that improve various parts of the competition lift based on each individual’s deficiencies.

**For the pull (or push) under the bar- Tall snatch, clean, jerk

**Keeping the bar close/ staying over- No hook, no feet, slow pull variations of snatch & clean

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