• Bryce Boratko

Powerbuilding & Weightlifting Week 5

Powerbuilding

Day 1

A. Bench Press 4x8-10

B. Incline Bench Press 3x10-12

C. DB Bent Over Row 3x10-12

D. Front Foot Elevated Split Squat 3x10-12/ Leg

Day 2

A. Z-Press 4x5-6

B. Hip Thrust 5x6-8

C. Front Squat + Back Squat 75%(2+4)x4 *Intensity based off Front Squat

Day 3

A. Floor Press 4x6-8

B. RDL 4x6-8

C. DB Death March 3x20 Steps -use last week’s weight


Weightlifting

Day 1

A. Block Power Snatch 3x2 -aim to use as close to your 3RM as possible

B. Block Clean + Jerk 90-95% of last week’s heavy set x(1+1) x5

C. Snatch Grip RDL 4x5- Try to increase loading from last week

Day 2

A. Snatch Pull + Snatch -Build to a heavy, proficient set, not a max

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

C. Front Squat + Back Squat 75%(2+4)x4 *Intensity based off Front Squat

Day 3

A. Hang Snatch- Heavy 3

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


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