Strength/Volume Cycle - Week 2

Friday 9-28

TRAINING:
A. Hang Power Snatch + OHS- 2 + 2 x 3
95-135-160-175-185-195-195
B. ME Squat - 6 x 3-2-1-3-2-1-10
225-275-315-345-360*-370*-355*-370*-385*-225, *belt
C1. Pistol Squats - 3 x 10/Leg
45#-55#-55#
C2. FG/NG Pull-ups - 3 x 10
C3. GHD SUs - 3 x 20
C4. HSPUs - 3 x 10-12-12
D1. Back Extensions - 2 x 15
D2. SG BB Row - 2 x 10

One-Lift Wednesday + IWT

Wednesday 9-26

TRAINING:
A1. Front Squat - 5 x  3-3-3-3-2-2
185-225-245-255-265-270-275-285-295
A2. Press - 6 x 3
135-140-145-150-155-160
+
IWT:
10 TnG Deadlift - 315-335-355-375-395
10 Box Jumps, 30"

Volume/Strength Cycle, Week 2

Monday 9-24

TRAINING:
A. PC + C - 2+1 x 3 - 185-210-230-240-250
B. Volume Back Squat - 5 x 10-10-8-8-6 - 280-290-305-320-330
C1.  Good Mornings - 3 X 10 - 135-145-155
C2. Ring Rows - 3 X 10
16-15-12
C3. Alternating DB BP - 3 x 10
65(12)-75(12)-85(10)
C4. Barbell (SG) Rows - 3 x 10
185-195-205
D. Walking Lunges - 100 steps

Strength/Volume Cycle - Week 1

Friday 9-21

TRAINING:
A. Snatch 2 x 3
95-125-145-165-185-185-185
B. HPS - 3 x 2-3 - 185-200-210x2
C. Squat - ME - 5 x 3 + drop sets
135-235-285-320-340-340-340-340-340/DS - 315x15 , 275x20
D1. Pistols - 3 x 5/leg
50#x5/leg-BWx12-50#x5/leg
D2. Pull-ups NG FG 12-8-8
D3. Wtd. Dips - 3 x 5 @ 31X1
50-50-50

Strength/Volume Cycle - Week 1

Monday 9-17

TRAINING:
A. Power Clean
240(x3)-250(x2)-260(x2)
B. Hang Power Clean - x 3
275x3-285x3-295x3
C. Volume Squats - 5 x 10-10-8-8-6
275-285-300-315-325
D1. One-Leg RDL - 3 x 10 @ 50# DB/hand
D2. BB Rows (Snatch-grip) - 3 x AMRAP (-2)
155x20, 175x16, 195x12
D3. Ring Push-ups - 3 x AMRAP (-2)
16-16-14

Deload from Thrusday 9-13-12

Thursday 9-13 - Deload

TRAINING:
A. Power Cleans - 3 x 5
225-235-245
B1. Back Squat - 235# x 10; rest 60sec
B2. Front Squat - 235# x 3; rest 60sec x 6
+
Sled Pull (90#) + Sprints - 65yds x 3

Power Matrix Strength Cycle

Friday 9-7 (Week 4, Day 12)

TRAINING:
A. Hang Power Snatch + Hang Snatch - 1 + 1 x 3
95-125-145-165-185-195-205 (w/ straps)
B. Back Squat Triples + RPT
225-275-315-335-350-365-315(x10)-275(x20)
C1. Alternating Dumbell Shoulder Press - 3 x 10
60-60-60
C2. Reverse Hypers - 1 x 20, 2 x 15(20#)
C3. Neutral Grip (FG) Pull-ups - 3 x AMRAP
12-12-10+2

Power Matrix Strength Cycle

Wednesday 9-5 (Week 4, Day 11)

TRAINING:
A. Overhead Squats - 3 x 3
95-135-165-195-215-230-245
B1. Alternating Dumbell Bench Press
65-75-85 x 10, 75x12, 65x15
B2. Face Pulls - 30#
20-20-20-30-30
+
5 rounds of:
15 Bench Hop-Overs (?)
5 Burpees
20 Kettle Bell Swings - 55#
rest approx 90sec b/t rounds

Power Matrix Strength Cycle

Monday 9-3 (Week 4, Day 10)

TRAINING:
A. Power Cleans - 3 x 3
135-185-220-235-250-265 (2+1)* straps on single
B1. Back Squat - 225# x 10; rest 60 sec x 5
B2. Front Squat - 225# x 3; rest 60 sec x 5
C. MU's - 3-4 (totaling 30)
3-3-3-3-3-4-3-4-2-3
D1. One-legged RDL - 3 x 10
90-95-100
D2. Back Extensions - 3 x 15
D3. GHD Sit-ups - 3 x 15