Strength/Volume Cycle 2, Week 2

Monday 10-29

TRAINING:
A. HPC + HC + J - 1+1+1 x 3 - 190-215-235-245-255-265(f on Jerk)
B. HPC - 3-2-1 x 285-300-315*)
C. Tempo Back Squat - 6 x 6 @ 4(ish)0X1 - 225(5)-285-290-295-300-305-315
D1. Good Mornings - 3 X 10 - 155-165-165
D2. CG BB Rows - 3 X 15 @ 165#
D3. One-leg DL - 3 x 10 @ 100#
D4. Ring Dips - 3 x 13-12-8+2+1+1
D5. SG PUs - 3 x 8
8-4+4-4+4
E1. Split Lunges - 2 x 30 (15/leg)
E2. Ab Wheel - 2 x 30

*Heaviest I've gone for a while. Used Straps

Strenth/Volume Cycle 2 - Week 1

Thursday 10-25

TRAINING:
A. Hang Power Snatch - 1 x 3
185-185-185 (had several misses leading up to this)
B. Back Squat - Power Matrix - 8-5-3-1-1-1-5
250-310-350-385-400-410(f)-385-315-225x20
C1. Push-ups - 3 x 25
C2. Reverse Hypers - 3 x 25
C3. Chin-ups (FG) - 3 x 10 (10-7+3-6+2+2)
C4. GHD Sit-ups - 3 x 20
C5. Pistol Squats - 3 x 12/leg
C6. Max Broad Jumps - 3 x 10
C7. Snatch Grip BB Rows - 3 x 15
185-185-185

Reverse Pyramid Press and DL + Sprints and Throws

Wednesday 10-24

TRAINING:
 A. Press - RPT
165(4)-165(4*)-145(10)-125(12)
B. Deadlift - RPT
435(10-405(12)-385(12)
+
3 sets of:
120yd Gasser
4 Medicine Ball OH Toss
rest 1 min b/t sets

Strength/Volume Cycle 2 - Week 1

Monday 10-22
TRAINING:
A. Power Cleans + Clean + Jerk - 1 + 1 + 1 x 3
135-185-205-225-240-250-260
B. Volume Back Squats @ 40X1 - 5 x 6
135-225-275-280-285-290-295-300-225(10)
C1. One-legged RDL - 3 x 10 (100#)
C2. BB Rows - 3 x 15 - 160-160-160
C3. Ring Dips @ 30X1 - 3 x AMRAP (-1)
12-12-9+2+1
C4. SG PU - 3 x 8+2-5+7-5+9
C5. Good mornings - 3 x 10
155-155-155
D. Split lunges - 5 x 20 (total)

Deload Week

Thursday 10-18

TRAINING:
A. 255# Back Squat + Front Squat - 10/3 x 6; rest 1 min b/t squats
B. DL @ 65-75% - 5 x 5
225-315-365-375-385-395-395
+
100 KBS - 55#
51-25-24

Strength/Volume Cycle - Week 4

Friday 10-12

TRAINING:
A. Hang PS + Hang Snatch + OHS - 1+1+1 x 3
95-125-145-165-180-190-200
B. ME Back Squat - 8-5-3-3-1-1-5
245-305-345-375-395-405-415(fx2)-325x10
C1. Pistol Squats - 10/leg
25-40-55
C2. Ring Dips - 3 x 10
as Rx'd
C3. Fat Grips Pull-ups - 3 x 10
10-9+1-7+1+1+1
C4. GHD Sit-ups - 3 x 20
as Rx'd
C5. Snatch-grip BB Rows - 3 x 10-15
185 x 15, 200 x 15, 215 x 12

One Lift Wednesday - Week 4

Wednesday 10-10

TRAINING:
A. Deadlift - 5 x 10
135-225-295-315-335-355-375-395-415
B. Unbroken Double Under Flight Simulator
10-20-30-40-50-40-30-20-10 All UB

Strength/Volume Cycle - Week 4

Monday 10-8

TRAINING:
A. PC + C + J - 1+1+1 x 3 - 185-210-230-240-250
B. Volume Back Squat/FS - 6 x 10/5 @ 245#; rest 1min b/t sets +225+185 x 10/5
C1.  Good Mornings - 3 X 10 - 145-155-155
C2. CG BB Rows - 3 X 15 @ 155#
15-15-15
C3. Ring Dips- 3 x 10
10-10-10
D1. Lunges - 3 x 40
D2. GHD x 20, Med Ball Slams - 2 x 20

Strength/Volume Cycle - Week 3

Friday 10-5

TRAINING:
A. PS + S + OHS - 3 x 3
95-125-135-160-175-185-185-195-205 (S+OHS only)
B. Back Squat - ME - 8-5-3-3-1-1-1-5
235-295-335-365-385-395-405-315
C1. Pistol Squats - 3 sets @ 55#
5-6-7/leg
C2. GHD Sit-ups - 3 x 20
C3. NG FG Pull-ups - 3 x AMRAP
12-10-9+1
C4. SG Barbell Rows - 3 x 12
195-195-195

One-Lift Wednesday + Sprints

Wednesday 10-3

TRAINING:
A. Zercher Squats - 3 x 3; rest 2 min
135-185-225-275-305-325-345-365
B. Hip Thrusts x 10; rest 2 min
135-185-185-205-225-245
C. Sprints - 8 x 60yds; rest 1-2 min (walk back)

Strength/Volume Cycle - Week 3

Monday 10-1

TRAINING:
WU: Glute activation exercises
A. Power Cleans + Clean + Jerk - 1 + 1 + 1 x 3
135-185-215-225-235-245
HPC x 2 x 3 - 275-290-305
B. Volume Back Squats - 5 x 10
275-280-285-290-295
C1. One-legged RDL - 3 x 10
90-95-100
C2. BB Rows - 3 x 12
185-200-215
C3. Ring Push-ups - 3 x 16-17-18 @ 30X1-ish
D1. Ab wheel - 3 x 25
D2. Walking lunges - 3 x 40