• Bryce Boratko

Powerbuilding & Weightlifting- Week 4

Powerbuilding

Day 1:

A. Incline Bench Press 10RM

B. Single Arm DB Row (heavy) 4x8-10/ arm *Try to go heavier than week 2

C. Walking Lunge 2x20 Steps *try to go heavier than you did in week 2

Day 2:

A. Press 10RM

B. Weighted Chins 5x4-5@30X1

C. Front Squat -Build to a heavy 5

Day 3:

A. Deadlift -Build to a heavy set of 5 for the day

B. Weighted Pushups 5x8-10

C. Pendlay Row 4x6-8 *Try to go heavier than week 2


Weightlifting

Day 1:

A. Muscle Snatch + OHS (1+1) -build to a max

B. BTN Snatch Grip Push Press 3x3

C. Front Squat -Heavy 5

Day 2:

A. Muscle Clean + Press (1+1) -build to a max

B. 3-position (1in., Knee, upper mid-thigh) Snatch Deadlift- 90% of snatch x3x4

C. Pendlay Row 4x8-10

Day 3:

A. Hang Snatch (hip) -4RM

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

C. Back Squat 10RM

*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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