• Bryce Boratko

Powerbuilding & Weightlifting- Week 3

Powerbuilding

Day 1

A. BTN Snatch Grip Push Press 4x5

B. Weighted Chins 5x5@30X1

C. Bulgarian Split Squat 4x8-10/ leg

Day 2

A. Bench Press 4x8-10

B. Bent Over Row 4x8-10 *Bar should NOT return to the floor b/t reps here.

C. Front Squat 4x6-8

Day 3

A. Push Press 5x3- building

B. Back Squat 2x10

C. RDL 4x6-8

D. Pullups 3x8-10 (use assistance if necessary)


Weightlifting

Day 1

A. Muscle Snatch + OHS (3+1)3

B. BTN Snatch Grip Push Press 3x4

C. Front Squat 5x5

Day 2

A. Muscle Clean + Press (1+3)4

B. 3-position (1in., Knee, upper mid-thigh) Snatch Deadlift- 85% of snatch x3x4

C. Pendlay Row 4x8-10

Day 3

A. Hang Snatch (hip) -build to a heavy set of 4

B. Hang Clean (hip) + Power Jerk- build to a heavy (2+2)

C. Back Squat 2x10@75%

*Unless indicated, aim to increase working sets on all exercises by 5-10lbs where applicable. If unable, add another working set.

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