• Bryce Boratko

Week 9

*Powerbuilding & Weightlifting Programs

Thursday 12/27/18 CF Fitness 4 Sets, EACH for TIME; 4 DB Man-makers -light to moderate 15 Goblet Walking Lunges 15 Mixed DU’s or 60 Jump Rope 15 Goblet Walking Lunges 4 DB Man-makers Rest 3 Minutes

Performance 4 Sets, EACH for TIME; 5 Devil’s Presses 40/30lbs 1 Rope Climb 15 Goblet Walking Lunges 70/53lbs 30 DU’s 15 Goblet Walking Lunges 1 Rope Climb 5 Devil’s Presses Rest 3 Minutes Friday 12/28/18 CF Fitness A. Snatch Deadlift + Hang Power Snatch + OHS (1+1+1) OTM x12 Minutes B. 3 Rounds for time; 8 Deadlifts- use a load that’s heavy for 4 reps 12 DB Thrusters

Performance A. Snatch x1 OTM x12 Minutes 4x 80% 4x 85% 3x 88% 1x 90% B. 3 Rounds for time; 8 Deadlifts 315/225lbs. 12 DB Thrusters 50/35lbs.

Saturday 12/29/18 CF Fitness

With a partner: A. In 8 Minutes, partners alternate every minute for total calories on the rower Rest 4 Minutes B. Then; In 10 Minutes, Partners alternate every EXERCISE to complete as many rounds and reps as possible of; 5 (HR) Pushups or Incline Pushups 10 KB Swings- moderate 15 DU’s, 8 Mixed DU’s, or 30 Jump Rope

Performance With a partner: A. In 8 Minutes, Partners alternate every 30 seconds for total calories on the bike Rest 4 Minutes B. Then; In 10 Minutes, Partners alternate every ROUND to complete as many rounds and reps as possible of; 5 (HR) Pushups 10 KB Swings 70/53lbs. 15 DU’s

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