• Bryce Boratko

Powerbuilding & Weightlifting Week 7

Powerbuilding

*Increase loading by 5-10lbs on all exercises (unless specified) where possible.

Day 1

A. Bench Press 4x6-8

B. Incline Bench Press 3x10-12 -Being that this is more of an accessory to the flat bench today, it will probably NOT be very close to your 10RM, or working sets from last week. Prioritize flat bench!

C. DB Bent Over Row 3x10-12

D. Front Foot Elevated Split Squat 3x8-10/ Leg

Day 2

A. Z-Press 4x4

B. Hip Thrust 5x6-8

C. Front Squat + Back Squat 80%(2+4)x3 *Intensity based off Front Squat

Day 3

A. Floor Press 4x6-8

B. RDL 4x5

C. DB Death March 2x20 Steps -increase from last week if possible


Weightlifting

Day 1

A. Block Power Snatch 2x2 -Try to increase load on working sets from last week

B. Block Clean + Jerk 95-100% of your heavy set (from week 4) x(1+1) x3

C. Snatch Grip RDL 3x3- Try to increase loading from last week

Day 2

A. Snatch Pull + Snatch -Build to a heavy, proficient set, not a max. Reference last week, aim to match or improve based on feel.

B. Clean Pull + Clean + Jerk -Build to a heavy set, based on feel

C. Front Squat + Back Squat 80%(2+4)x3 *Intensity based off Front Squat

Day 3

A. Hang Snatch- Heavy 3

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

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