[duffeymt]

Week 3 Day 1
A

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

1 Arm Dumbbell Snatch

• 65 lbs x 5
• 65 lbs x 5
• 65 lbs x 5
• 65 lbs x 3
• 65 lbs x 2

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

Superset
Overhead Squat

• 35 lbs x 12
• 35 lbs x 12
• 35 lbs x 11

Single Leg Romanian Deadlift

• 100 lbs x 12
• 100 lbs x 12
• 100 lbs x 11

Superset
Push Up

• BW x 12
• BW x 10 (elevated)
• BW x 12 (elevated)

1 Arm Standing Cable Row

• 80 lbs x 12
• 80 lbs x 12
• 80 lbs x 10

Superset
Barbell Push Press

• 85 lbs x 11
• 85 lbs x 07
• 85 lbs x 08
• 85 lbs x 08

Side to Side Pull Up

• -70 lbs x 12
• -70 lbs x 12
• -70 lbs x 10

Superset
Cable Rotation

• 40 lbs x 10
• 40 lbs x 10

Side Bridge

• No Time