• Bryce Boratko

Powerbuilding & Weightlifting Week 2

Powerbuilding

Day 1

A. Incline Bench Press 4x10-12

B. DB (Flat) Bench Press 3x12-14

D. Front Foot Elevated Split Squat 3x12-14/ Leg

Day 2

A. Z-Press 4x6-8

B. Hip Thrust 5x8-10

C. Front Squat + Back Squat 60%(4+6)x4 *Intensity based off Front Squat

Day 3

A. DB Floor Press 4x12-14

B. Bent Over Barbell Row 3x8-10

C.. RDL 4x8-10

D. DB Death March 3x20 Steps *use the same load as last week


Weightlifting

Day 1

A. Block Power Snatch 63%x4x4

B. Block Power Clean + Jerk 63%(3+2)x3

C. Snatch Grip RDL 3x8- Try to increase loading from last week

Day 2

A. Drop Snatch 4x3- building, aim to finish heavier than last week

B. Clean Pull + Clean + Jerk 67%(2+2+2)x4

C. Front Squat + Back Squat 63%(4+6)x4 *Intensity based off Front Squat

Day 3

A. Hang Snatch- Heavy 5

B. Hang Clean + Jerk- Heavy (3+2)

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