• Bryce Boratko

Week 10

*Powerbuilding & Weightlifting Programs

Monday 12/31/18 Week 10 CF Fitness A. Hang Clean + Jerk (1+1) OTM x15 Minutes *Build in load as long as proficiency is maintained B. For Time: 50 Mixed DU’s or 200 Jump Rope 50 KB Swings DB Push Presses -use a load that’s heavy for 8 reps 50 KB Swings 50 Mixed DU’s or 200 Jump Rope

Performance A. Clean & Jerk x1 Every 90 seconds x 10 sets (15 Minutes) 3 sets @75% 3 sets @80% 2 sets @85% 1 set @88% 1 set @90% B. For Time: 100 DU’s 50 KB Swings 70/53lbs. 25 HSPU 50 KB Swings 100 DU’s

Tuesday 1/1/19 CLOSED

Wednesday 1/2/19 CF Fitness A. Goblet Squat 5x8-10 *These should be very challenging. Go as heavy as possible while still able to maintain proficiency. B. 21-15-9 Reps for Time: KB Clean Pullups, Jumping C2B, or Jumping Pullups

Performance A. Back Squat (85%x3, 88%x2, 90%x1)x2 B. 21-15-9 Reps for Time: OHS 135/95lbs Pullups

Thursday 1/3/19 CF Fitness EMOM x25 Minutes (5 sets) Station 1: 5 Hang Power Snatches Station 2: 6 Box Jumps Station 3: 4 Strict Pullups or Ring Rows + 4 Dips Station 4: 9/6 Calorie Bike Station 5: Rest

Performance EMOM x25 Minutes (5 sets) Station 1: Snatch x1 (80%, 82%, 84%, 86%, 88%) Station 2: 6 Box Jumps 30/24in. Station 3: 4 Muscle Ups Station 4: 9/6 Calorie Bike Station 5: Rest

Friday 1/4/19 CF Fitness Every 4 Minutes x 24 Minutes (6 sets) 10 Reverse Farmer’s Carry Lunges, bodyweight lunges, or Russian Step Ups 4 Deadlifts *use a challenging load where you can maintain good form 15 (HR) Pushups or Incline Pushups

Performance Every 4 Minutes x 24 Minutes (6 sets) 10 Reverse Farmer’s Carry Lunges 70/50lbs (per hand) 4 Deadlifts 335/235lbs 15 (HR) Pushups *If you have NOT been routinely deadlifting with the programming over the course of the cycle, DO NOT attempt the prescribed loading. Modify by feel where necessary.

Saturday 1/5/19 CF Fitness For Time: 50 Wall Balls 40 V-ups or Situps 30 Calorie Bike 20 DB snatches -moderate to heavy 10 Burpee Box Jump Overs

Performance For Time: 70 Wall Balls 20/14lbs. 55 Calorie Row 40 T2B 25 DB snatches 60/45lbs. 15 Burpee Box Jump Overs

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