Workout Routine

Maysville Throws

by dyoungthrows

Starting TM is 95% of 1RM.

Workouts

Block 1 Day 1

close-grip bench press

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
5
100 sec
2
60% 1RM
3
100 sec
3
70% 1RM
3
100 sec
4
80% 1RM
1
100 sec
5
90% 1RM
5
100 sec

close-grip bench press

5 sets

push jerk

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
3
70 sec
2
70% 1RM
3
70 sec
3
75% 1RM
3
70 sec
4
75% 1RM
3
70 sec
5
80% 1RM
3
70 sec

push jerk

5 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
65 sec
2
–
–
10
65 sec
3
–
–
10
65 sec

bench press

3 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
65 sec
2
–
–
10
65 sec
3
–
–
10
65 sec
4
–
–
10
65 sec

barbell row

4 sets

Med Ball Overhead Throw

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
70 sec
2
–
–
8
70 sec
3
–
–
8
70 sec

Med Ball Overhead Throw

3 sets

Block 1 Day 2

box squat

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
5
85 sec
2
60% 1RM
5
85 sec
3
70% 1RM
3
85 sec
4
80% 1RM
2
85 sec
5
90% 1RM
5
85 sec

box squat

5 sets

power clean

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
5
70 sec
2
70% 1RM
5
70 sec
3
75% 1RM
5
70 sec
4
75% 1RM
5
70 sec
5
80% 1RM
5
70 sec

power clean

5 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

romanian deadlift

3 sets

reverse lunge

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

reverse lunge

3 sets

Med ball rotational throws

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

Med ball rotational throws

3 sets