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

Lower Body Max Effort, Upper Body Volume, Week 4

Monday 7-30
TRAINING:
A. Zercher Squats (squat pattern emphasis secondary core lift) - 1 x 1-3
135-185-235-290-315-340-365 x 3's + 385(x1)
B1. Pistol Squats (assistant) - 5 x 8
30-40-50-60-70
B2. Narrow Grip Bench Press (horizontal push) - 5 x 5
135-185-215-225-230-235-240*
C1. Neutral Grip (FG) Pull-Ups 3 x 6-10
10-10-10 (all FG)
C2.  Triceps–weighted dips - 4 x 5-8 (55#)
8-10-10
D1. Wide-grip Bodyweight Rows (auxiliary) - 3 x 6-10
12-12-12
D2. One-Legged Suitcase Deadlifts (auxiliary) - 3 x 8
65-85-105
Cash-out:
Back Squat - 3 x 20 @ 135#
*Need to stay lighter. I was getting a healthy bounce and my butt was coming off the bench.