• Bryce Boratko

Powerbuilding & Weightlifting Week 4

Powerbuilding

Day 1

A. Incline Bench Press 10 RM

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

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

Day 2

A. Z-Press 8RM

B. Hip Thrust 5x6-8

C. Front Squat + Back Squat 70%(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 2x20 Steps *aim to go heavier than last week


Weightlifting

Day 1

A. Block Power Snatch 3RM

B. Block Power Clean + Jerk (Heavy 1+1)

C. Snatch Grip RDL 4x6- Try to increase loading from last week

Day 2

A. Drop Snatch 1RM

B. Clean Pull + Clean + Jerk -Build to a heavy set

C. Front Squat + Back Squat 70%(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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