• Bryce Boratko

Powerbuilding & Weightlifting- Week 4

Powerbuilding

*Unless specified otherwise, if a particular exercise has not changed from the week prior, it is assumed that you are EITHER adding weight, or reps to the programmed working sets. If the set volume has increased from the week prior, DO NOT increase the load! Keep the same intensity as the week before.

Day 1

A: Muscle Snatch- 1RM

B: Bench Press- Heavy 5

C: Stiff Legged Deadlift- 10RM

D: DB Lateral Raise 3x10-12

Day 2

A: Push Press- Build to a heavy double

B: Meadow’s Row 3x8-10/ arm

C. Box Squat 6RM

D: DB Fly 3x12-15

Day 3

A: Hang Power Clean + Jerk- Build to a heavy set

B: Dips 3x10 -use a band for assistance if needed

C: Snatch Grip Floating Deadlift- 5RM


Weightlifting

Day 1

A: Snatch High Pull + Snatch- Build to a heavy set

B: Muscle Clean + Press (1+4)- Build to a heavy set

C: Reverse Front Racked Barbell Lunge 37%(of squat)x18x3

Day 2

A: Deficit Snatch Deadlift + Floating Snatch- Build to a heavy set

B: 3-position pausing clean pull to clean (1in., knee, mid-thigh) + Pause Jerk- Build to a heavy set

Day 3

A: No hook, no feet Snatch- heavy single

B: No hook, no feet C&J- heavy single

C: Back Squat- 10RM

52 views
  • Instagram - Black Circle
  • Facebook Round
CFK_logo_v_tag_color_lightbg.png
graphic-300x150.png