[duffeymt]

Week 9 Day 1
A

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

1 Arm Dumbbell Snatch

• 60 lbs x 5
• 60 lbs x 5
• 60 lbs x 5
• 60 lbs x 5

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

Superset
Overhead Squat w/ Bench

• 25 lbs x 10
• 25 lbs x 12 (added the bench)
• 25 lbs x 12

Single Leg Romanian Deadlift

• 95 lbs x 12
• 95 lbs x 12
• 95 lbs x 12

Superset
Feet Elevated Push Up

• BW x 12
• BW x 12
• BW x 11

1 Arm Standing Cable Row

• Skipped

Superset
Barbell Push Press

• Skipped

Side to Side Pull Up

• -65 lbs x 12
• -65 lbs x 10
• -65 lbs x 07
• -65 lbs x 06

Superset
Cable Rotation

• Skipped

Side Bridge

• Skipped