Workout Routine

Maysville Throws

by dyoungthrows

All Maysville throwers will record weights in this app to monitor progress

Make sure to warm up. All sets are working sets.

Workouts

Block 1 Day 1

trap bar deadlift

Set

Intensity

Weight

Reps

Rest time

1

–

–

6

100 sec

2

–

–

6

100 sec

3

–

–

6

100 sec

4

–

–

6

100 sec

banded jumps

Set

Intensity

Weight

Reps

Rest time

1

5

100 sec

2

5

100 sec

3

5

100 sec

4

5

100 sec

Back Raises

Set

Intensity

Weight

Reps

Rest time

1

10

100 sec

2

10

100 sec

3

10

100 sec

romanian deadlift

Set

Intensity

Weight

Reps

Rest time

1

–

–

6

100 sec

2

–

–

6

100 sec

3

–

–

6

100 sec

4

–

–

6

100 sec

Med Ball Slam

Set

Intensity

Weight

Reps

Rest time

1

–

–

10

100 sec

2

–

–

10

100 sec

3

–

–

10

100 sec

Hang clean pulls

Set

Intensity

Weight

Reps

Rest time

1

–

–

5

100 sec

2

–

–

5

100 sec

3

–

–

5

100 sec

4

–

–

5

100 sec

Block 1 Day 2

bench press

Set

Intensity

Weight

Reps

Rest time

1

–

–

6

100 sec

2

–

–

6

100 sec

3

–

–

6

100 sec

4

–

–

6

100 sec

banded push ups

Set

Intensity

Weight

Reps

Rest time

1

5

100 sec

2

5

100 sec

3

5

100 sec

4

5

100 sec

single arm row

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

100 sec

2

–

–

8

100 sec

3

–

–

8

100 sec

4

–

–

8

100 sec

tricep pushdown

Set

Intensity

Weight

Reps

Rest time

1

–

–

10

100 sec

2

–

–

10

100 sec

3

–

–

10

100 sec

Med Ball Twist

Set

Intensity

Weight

Reps

Rest time

1

–

–

10

100 sec

2

–

–

10

100 sec

3

–

–

10

100 sec

Hang snatch Pulls

Set

Intensity

Weight

Reps

Rest time

1

–

–

5

100 sec

2

–

–

5

100 sec

3

–

–

5

100 sec

4

–

–

5

100 sec

Block 1 Day 3

squat

Set

Intensity

Weight

Reps

Rest time

1

–

–

6

100 sec

2

–

–

6

100 sec

3

–

–

6

100 sec

4

–

–

6

100 sec

Box Jump

Set

Intensity

Weight

Reps

Rest time

1

5

100 sec

2

5

100 sec

3

5

100 sec

4

5

100 sec

Banded Leg Curl

Set

Intensity

Weight

Reps

Rest time

1

10

100 sec

2

10

100 sec

3

10

100 sec

leg press

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

100 sec

2

–

–

8

100 sec

3

–

–

8

100 sec

4

–

–

8

100 sec

Hanging Knee Raise

Set

Intensity

Weight

Reps

Rest time

1

10

100 sec

2

10

100 sec

3

10

100 sec

push press

Set

Intensity

Weight

Reps

Rest time

1

–

–

5

100 sec

2

–

–

5

100 sec

3

–

–

5

100 sec

4

–

–

5

100 sec