• Bryce Boratko

Powerbuilding & Weightlifting Week 6

Powerbuilding

Day 1

A. Incline Bench Press 6x6 -use as close to your 10RM as possible

B. RDL 4x6-8

C. Meadows Rows 4x8-10/ side -use the same load as last week

Day 2

A. Back Squat- Build to a heavy set of 8, then 90%x8x2

B. Push Press Cluster 3.3.3 -rest 2-3 minutes x3 sets

C. Barbell Upright Row 3x12-14

Day 3

A. Bench Press 3x4 -based on feel, use 95-100% of your 5RM

B. Strict Pullups, or Inverted Rows 6x6

C. Reverse Lunge 3x20 -use DB’s held like a Farmers Carry, try to increase weight from last week


Weightlifting

Day 1

A. No Hook, No Feet Snatch- Build to a heavy single, then 90%(of HS) x1x5

B. No Hook, No Feet Clean + Jerk- Build to a heavy set, then 90%(of HS) x1x3

C. Front Squat 3x3 at your heaviest load for today’s C&J

Day 2

A. Hang Power Snatch- Build to a heavy single, then 90%(of HS) x1x3

B. Hang Power Clean- Build to a heavy single, then 90%(of HS) x1x3

C. Back Squat- Heavy 8, 90%x8x2

Day 3

A. Snatch- Heavy 3

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

***These heavy singles ARE NOT MAXES! They are the heaviest weight you can move proficiently on that given day. If the loading on the bar causes the technique, or ROM to change, or degrade, it’s too much weight!

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