Power Matrix Strength Cycle

Friday 8-31 (Week 3, Day 9)

TRAINING:
A. Power Snatch + Snatch - 1 + 1
95-115-145-465-185-185-195-205(PS only)
B. Deadlift - 8-5-3-1-1-1-5
300-390(3-DNF) - Felt a tweak and dropped it.
C. OHS - 3 x 3
135-165-185-185-205
D1. Bulgarian Split Squats - 3 x 10
65-75-85
D2. FG Neutral Grip Pull-ups - 3 x 10
12-10-6+4(singles)
D3. Dips - 3 x 10 @ 31X1
10-10-10
D4. HPC - 2 x 3
225-260

Power Matrix Strength Cycle

Wednesday (Week 3, Day 10)

TRAINING:
A. Press - 8-5-3-1-1-1-5
145-165(4)-175(2)-185-185-185-160
B1. Dead Stop Good Mornings - 3 x 5
165-190-200-210
B2. Alternating DB Bench Press - 3 x 10
60-75-75
+
10-1 Unbroken of:
Push Press - 135#
KB Swing - 70#

Power Matrix Strength Cycle

Monday 8-27 (Week 3, Day 9)

TRAINING:
A. Power Clean + Clean - 2 + 1
135-185-215-240-250-260
B. Back Squats - 8-5-3-1-1-1-5
235-295-340-385(Belt)-395(Belt)-385(Belt)-325
C1. One-Legged RDL - 3 x 10 (held two DB's)
40-45-50/hand
C2. Snatch-grip BB Rows + Supine BB Rows - 10 + 10
185-195-205
C3. Ring Push-ups - AMRAP (-1) @ 30X1
16-16-16

Power Matrix Strength Cycle

Friday 8-24 (Week 2, Day 6)

TRAINING:
A. Hang Power Snatch - 3x3
135-165-185-195-205
B1. Platform Deadlift - 3x3
275-315-365-385-405
B2. Rack Pulls - 3x3
315-365-405-455-455
C1. Pistols - 3x10/leg
30-40-50
C2. Pull-ups - FG x 3
12-10-9+1
C3. Dips - @ 31X1 x 3 sets
10-10-10
D. GHD Sit-ups - 2 x 20
as Rx'd

Power Matrix Strength Cycle

Wednesday 8-22 (Week 2, Day 5)

TRAINING:
A. Front Squat - DS/box - 3 x 5
135-185-225-235-245
B. Bench Press - pm (290-295) 190(8)-225(5)-235(3)-260(1)-240(3)-225(5)-210(8)-195(8)
+
C. 5 rounds of:
15 TnG Hops over benches
Sprint to far wall and back to door - (approx 30m)
15 KB Swings - 55#

Power Matrix Strength Cycle

Monday 8-20 (Week 2, Day 4)

TRAINING:
A. Power Cleans/Hang Power Cleans - 3 x 3
PC: 185-215-235
HPC: 260-275-290* (*with straps)

B. Zercher Squats - Power Matrix - 8-5-3-1-1-1-5
225x8, 285x5, 325x3, 370x1x3, 285x5

C1. One-legged DL - 3 x 10/leg
75-90-100
C2. Ring Rows
10-12-15
C3. Hungarian Push-ups - 3 x 10
as R'xd

D1. Ball Slams (20#) - 2 x 20
D2. Topside Half-moons (45#) - 2 x 20

Power Matrix Strength Cycle

Friday 8-17 Week 1, Day 3
TRAINING:
A. Power Snatch 3 x 3
95-125-145-165-180-185-190
B. Deadlift - pm (530-535)
300(8)-390(5)-470(3)-485(1*)-500(1*)-500(1*)-500(1*)-390(5*) *belt
C1. Bulgarian split squat - 3 x 10
50-65-80
C2. Pull-ups NG/FG - 3 x 10
10-10-7+3
C3. Dips - 3 x 10
10-10-10 @ 31X1

Power Matrix Strength Cycle

Tuesday 8-14 Week 1, Day 2
TRAINING:
WU: TGU x 5 @ 55#
A. BB Press - pm (200-205) 140(8)-160(5)-170(3)-180(1)-180(1)-180(1)-155(5)-135(10)-115(13)
B. Good Morning - Dead Stop - 3 x 5 135-165-185-195-205
+
IWT
5 rounds of:
3 Push-Press
15 KB Swings - 70#
25 Double Unders
rest 2:30 b/t sets

PP Loads: 185-195-205-215-225*
KBS - UB (all sets)
DIs - UB (all sets)
+
Prowler Sprints (push/pull) 90# x 5; incomplete rest

Power Matrix Strength Cycle

MONDAY 8-1 (Week 1, Day 1)
TRAINING:
WU: TGUs x 5 (55#) + Single leg Hip Thrusts x 5/leg.
A. Power Cleans 3 x 3
135-185-225-240-255-270x1(f-HPC)
B. Back Squats - pm (420-425)
135(10)-235(8)-295(5)-340(3)-385(1NB)-385(1NB)-385(1B)-315(5NB)
C. One-legged RDL - 3 x 10
50-70-90
D1. BB Rows x 10
175-195-215-225 (Snatch Grip) 215-215 (Supinated)
D2. Ring Push-ups - 3 x 15 @ 30X1
15-15-15

Deload Week, Day 2

Friday 8-10
TRAINING:
A. Power Snatch - 3 x 5 @ 65-70%; (95-135-155-165-175)
B. Deadlift - 3 x 10 @ 65-70%; (225-275-315-340-365-365-365#)
C. Front Squat - 3 x 5 @ 65-70%; (205-225-225-225#)
D1. Bench Press - 3 x 10 @ 65-70%; (195-205-215#)
D2. Body Rows - 4 x 15
D3. Topside Halfmoons - 4 x 20 (45#)

Deload Week, Day 1

Tuesday 8-7
TRAINING:
A. Power Clean - 3 x 5 @ 65-70%; (195-205-215#) 60-90 sec rest.
B. Squat - 3 x 10 @ 65-70%; (275-290-305#) 60-90 sec rest.
C. Press - 3 x 10 @ 65-70%; (135-140x7-135x7-135x5)
D1. Pull-ups (FG) - 3 x 8-12
12-11-11
D2. Dips @ 3-41X1 - 3 x 10
10-9+1-9+1
E1. Pronated BB Rows - 2 x 12
E2. KTEs - 2 x 16

Max Effort Upper Body, Week 4

Friday 8-3
TRAINING:
A. Circus Press - ME 1 x 1-3
50-65-80-90 x 3's
B. Neutral Grip OH DB Press - 4 x 6-8 @ 70#
8-8-8-8
C1. Ring Push-ups @ 30X1 - 3 x 10-15
15-15-15
C2. Snatch-grip Pull-ups - 3 x 10-15
12-12-12
C3. GHD Sit-ups - 3 x 20
D1. Supinated BB Rows - 3 x 10
155-175-195
D2. DB Pull-overs - 3 x 10
85-85-85
D3. Face Pulls - 3 x 10
30-30-30
E. FG Skull Crushers + Close-grip bench @ 65#
10+20, 15+30, 15+45
G. FG Supinated/Pronated BB Curls - 3 @ 65#
12+10, 12+10
H. Farmer's Carry - 3 x 70# DB AFAP
DB-DB-DB

Lower Body Volume, Week 4

Thursday 8-2

TRAINING:
A. Deadstop Good Mornings - 5 x 5
115-145-165-185-185-185-195-205
B. OH Walking Lunges - 3 x 16 steps + Reverse Lunges - 1 x 8/leg
OH WL: 45-125-135-145; RL: 75# DB's

IWT: Big Red Programming ;-)
3 rounds of:
3 tough (Hang) Power Snatch
10 Burpees - AFAP
25 Double Unders
rest 3-4 min b/t rounds
+
3 rounds of:
3 tough (Hang) Power Clean
10 Box Jumps- AFAP
15 Kettlebell Swings - 70#

IWT Details:
HPS Loads (w/ straps): 185-195-205(x1 and almost hit second rep)-185
Burpees as Rx'd and DUs all UB
+
HPC Loads (w/ straps): 255-265-275
Box Jumps: strung 2-4 TnG together at a time on the first round, second round was 1+9 Tng, and the third round was 10 Tng UB.
KBS were also all UB.

Cash-out:
Tumbling in the wrestling room:
5 somersalts
5 right shoulder rolls
5 left shoulder rolls
8 Ninja rolls (left shoulder, right shoulder, rinse and repeat)
Bearcrawll D/B
3 cartwheels right
3 cartwheels left
+
Sled Sprints/Hand Pulls D/B (driveway to end of fence and back) - 90# x 4 (1 in the gravel and 3 on the road)
+
Ab Wheel - 3 x 20 (5+15)