[duffeymt]

Week 4 Day 1
A

Exercises:
========== Explosive: 2-3 RM, Total 15; Rest 90 ==========

Hang Power Clean

• 95 lbs x 3
• 115 lbs x 3
• 115 lbs x 4
• 115 lbs x 4
• 115 lbs x 3

========== All Remaining: 4-6 RM, Total 25; Rest 75 ==========

Superset
Clean Grip Deadlift

• 225 lbs x 5
• 225 lbs x 5
• 225 lbs x 5
• 225 lbs x 5
• 225 lbs x 5

Single Leg Swiss Ball Glute

• BW lbs x 5
• BW lbs x 5
• BW lbs x 5
• BW lbs x 5
• BW lbs x 5

Superset
Bench Press

• 155 x 5
• 155 x 5
• 155 x 5
• 155 x 5
• 155 x 5

1 Arm Standing Cable Row

• 90 lbs x 6
• 100 lbs x 6
• 100 lbs x 6
• 100 lbs x 6

Superset
Barbell Push Press

• 105 lbs x 6
• 105 lbs x 6
• 105 lbs x 6
• 105 lbs x 5

Side to Side Pull Up

• No Time

Superset
Reverse Wood Chop

• 70 lbs x 10
• 70 lbs x 10

4 Point Supine Bridge

• BW x 10 seconds
• BW x 10 seconds