[duffeymt]

Week 4 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 4

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

Superset
Overhead Squat

• 40 lbs x 12
• 40 lbs x 12
• 40 lbs x 09
• 40 lbs x 06

Single Leg Romanian Deadlift

• 105 lbs x 12
• 105 lbs x 10
• 105 lbs x 08
• 105 lbs x 04

Superset
Incline Push Up

• BW x 12
• BW x 10
• BW x 10

1 Arm Standing Cable Row

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

Superset
Barbell Push Press

• 85 lbs x 10
• 85 lbs x 08
• 85 lbs x 08
• 85 lbs x 08

Side to Side Pull Up

• -65 lbs x 10
• -65 lbs x 10
• -65 lbs x 10

Superset
Cable Rotation

• No Time

Side Bridge

• No Time