• Bryce Boratko

Powerbuilding & Weightlifting Week 9

Powerbuilding

Day 1

A. BTN Snatch Grip Push Press 4x3

B. Weighted Chins 5x3-4@30X1

C. Bulgarian Split Squat 4x5/ leg

Day 2

A. Bench Press 4x6-8

B. Bent Over Row 4x6-8 *Bar should NOT return to the floor b/t reps here.

C. Front Squat 4x3@ as close to your 5RM as possible, if not a bit heavier

Day 3

A. Push Press 4x2 *aim to go a bit heavier than in week 7

B. Back Squat 2x10 *reference week 7 for loading

C. RDL 4x4

D. Pullups 4x6-8 *if you cannot complete 8-10 strict reps under control at body weight, do leg-assisted pullups, or lat-pulldowns. On the other hand, if you can now add weight to this movement, do so.


Weightlifting

Day 1

A. Hang Snatch (Hip) + Snatch (1+1)- building to a heavy set over 6 working sets

B. Clean Pull 112% of clean x2x2

C. Front Squat- 3x3- as close to your 4RM as possible

Day 2

A. Hang Clean (Hip) + Jerk (1+1)- build to a heavy set over 5 working sets

B. 3-position (1in., Knee, upper mid-thigh) Snatch Deadlift- 112% of snatch x2x2

C. Pendlay Row 3x5

Day 3

A. Pause Snatch + Snatch - Build to a heavy set

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

C. Back Squat 2x5- these sets should be approaching, or around 85% of your best squat. Go by feel here.


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