[duffeymt]

Week 1 Day 1
A

Exercises:
========== Explosive: 4-5 RM, Total 20; Rest 75 ==========

1 Arm Dumbbell Snatch

• 50 lbs x 5
• 50 lbs x 5
• 50 lbs x 5
• 50 lbs x 5

========== All Remaining: 10-12 RM, Total 35; Rest 60 ==========

Superset
Overhead Squat

• 40 lbs x 8
• 25 lbs x 10
• 25 lbs x 10
• 25 lbs x 10

Single Leg Romanian Deadlift

• 85 lbs x 12
• 85 lbs x 12
• 85 lbs x 12

Superset
Push Up

• BW x 12
• BW x 10
• BW x 10

1 Arm Standing Cable Row

• 70 lbs x 10
• 70 lbs x 10
• 70 lbs x 10
• 70 lbs x 5

Superset
Barbell Push Press

• 85 lbs x 10
• 85 lbs x 09
• 85 lbs x 07
• 85 lbs x 08

Side to Side Pull Up

• -90 lbs x 16
• -70 lbs x 08
• -80 lbs x 09

Superset
Cable Rotation

• 20 lbs x 10
• 20 lbs x 10
• 20 lbs x 10

Side Bridge

• BW x 20 seconds
• BW x 20 seconds
• BW x 15 seconds