• Bryce Boratko

Powerbuilding & Weightlifting- Week 7

*See this week's schedule modification HERE!


Powerbuilding

Day 1

A. BTN Snatch Grip Push Press 4x4

B. Weighted Chins 5x3-4@30X1

C. Bulgarian Split Squat 4x6-8/ leg

Day 2

A. Bench Press 4x8-10

B. Bent Over Row 4x8-10 *Bar should NOT return to the floor b/t reps here.

C. Front Squat 5x4@94%(5RM)

*Reference Week 5 for loading in parts A, and B

Day 3

A. Push Press 4x3 *aim to go a bit heavier than in week 5

B. Back Squat 2x10 *reference week 5 for loading

C. RDL 4x5

D. Pullups 4x8-10 *if you cannot complete 8-10 strict reps under control at body weight, do leg-assisted pullups, or lat-pulldowns


Weightlifting

Day 1

A. Hang Snatch (Hip) 74-76%x2 Every 90 seconds x 8 Sets

B. Clean Pull 105% of clean x3x3

C. Front Squat 4x4 -add 5lbs to last weeks working sets

Day 2

A. Hang Clean (Hip) + Jerk (1+2) Every 90 seconds x 8 Sets *use 75% of C&J

B. 3-position (1in., Knee, upper mid-thigh) Snatch Deadlift- 105% of snatch x2x3

C. Pendlay Row 4x5

Day 3

A. Pause Snatch + Snatch - Heavy Single

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

C. Back Squat 2x8- try to go a bit heavier than last week

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