• Bryce Boratko

Powerbuilding & Weightlifting Week 8

Powerbuilding

Day 1

A. Press 5RM

B. RDL 4x4-5

C. Meadows Rows 3x8-10/ side

Day 2

A. Back Squat- 8RM

B. Bench Press- 8RM

C. DB Rear Delt Raise 4x10

Day 3

A. Push Press 3RM

B. Strict Pullups, or Inverted Rows 3x5

C. Reverse Lunge 3x16 -if possible, try to increase weight from last week


Weightlifting

Day 1

A. No Hook, No Feet Snatch- Build to a 1RM

B. No Hook, No Feet Clean + Jerk- Build to a 1RM

C. Front Squat 2x3 at your heaviest load for today’s C&J

Day 2

A. Hang Power Snatch- Build to a heavy single/ 1RM

B. Hang Power Clean- Build to a heavy single/ 1RM

C. Back Squat- 8RM

Day 3

A. Snatch- Heavy 3

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


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