Workout Routine

Maysville Throws

by dyoungthrows

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

Make sure to warm up.

First lift in main exercise is warm up for form.

Starting TM is 95% of 1RM.

Workouts

Block 1 Day 1

Hang clean pulls

Set
Intensity
Weight
Reps
Rest time
1
–
–
3
100 sec
2
–
–
3
100 sec
3
–
–
3
100 sec
4
–
–
3
100 sec
5
–
–
3
100 sec

Hang clean pulls

5 sets

trap bar deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
3
80 sec
2
65% TM
5
80 sec
3
75% TM
5
80 sec
4
85% TM
5 +
amrap
Prog. Overload
80 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 2.5 kg
Extra 3+ reps, increase TM by 5 kg
5
75% TM
5
80 sec

trap bar deadlift

5 sets

Back Raises

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

Back Raises

3 sets

single arm row

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

single arm row

3 sets

Med ball rotational throws

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

Med ball rotational throws

3 sets

Hanging Knee Raise

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

Hanging Knee Raise

3 sets

Block 1 Day 2

Clean Pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
3
100 sec
2
–
–
3
100 sec
3
–
–
3
100 sec
4
–
–
3
100 sec
5
–
–
3
100 sec

Clean Pull

5 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
3
80 sec
2
65% TM
5
80 sec
3
75% TM
5
80 sec
4
85% TM
5 +
amrap
Prog. Overload
80 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 2.5 kg
Extra 3+ reps, increase TM by 5 kg
5
75% TM
5
80 sec

bench press

5 sets

chest supported rows

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

chest supported rows

3 sets

med ball chest pass

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec

med ball chest pass

3 sets

Band Pull Apart

Set
Intensity
Weight
Reps
Rest time
1
15
100 sec
2
15
100 sec

Band Pull Apart

2 sets

External Rotations

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec

External Rotations

2 sets

Block 1 Day 3

High Pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
3
100 sec
2
–
–
3
100 sec
3
–
–
3
100 sec
4
–
–
3
100 sec
5
–
–
3
100 sec

High Pull

5 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
3
80 sec
2
65% TM
5
80 sec
3
75% TM
5
80 sec
4
85% TM
5 +
amrap
Prog. Overload
80 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 2.5 kg
Extra 3+ reps, increase TM by 5 kg
5
75% TM
5
80 sec

squat

5 sets

bulgarian split squat

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

bulgarian split squat

3 sets

DB RDL

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

DB RDL

3 sets

hip rotations

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

hip rotations

3 sets

plank

Set
Time
Rest time
1
45 sec
100 sec
2
45 sec
100 sec
3
45 sec
100 sec
4
45 sec
100 sec

plank

4 sets

Block 1 Day 4

Hang clean pulls

Set
Intensity
Weight
Reps
Rest time
1
–
–
3
100 sec
2
–
–
3
100 sec
3
–
–
3
100 sec
4
–
–
3
100 sec
5
–
–
3
100 sec

Hang clean pulls

5 sets

trap bar deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
3
100 sec
2
70% TM
3
100 sec
3
80% TM
3
100 sec
4
90% TM
3 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 3, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 2.5 kg
Extra 3+ reps, increase TM by 5 kg
5
80% TM
5
100 sec

trap bar deadlift

5 sets

Back Raises

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

Back Raises

3 sets

single arm row

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

single arm row

3 sets

Med ball rotational throws

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec

Med ball rotational throws

3 sets

Hanging Knee Raise

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

Hanging Knee Raise

3 sets

Block 1 Day 5

Clean Pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
3
100 sec
2
–
–
3
100 sec
3
–
–
3
100 sec
4
–
–
3
100 sec
5
–
–
3
100 sec

Clean Pull

5 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
3
100 sec
2
70% TM
3
100 sec
3
80% TM
3
100 sec
4
90% TM
3 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 3, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 2.5 kg
Extra 3+ reps, increase TM by 5 kg
5
80% TM
3
100 sec

bench press

5 sets

chest supported rows

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

chest supported rows

3 sets

med ball chest pass

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec

med ball chest pass

3 sets

Band Pull Apart

Set
Intensity
Weight
Reps
Rest time
1
15
100 sec
2
15
100 sec

Band Pull Apart

2 sets

External Rotations

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec

External Rotations

2 sets

Workout 6

High Pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
3
100 sec
2
–
–
3
100 sec
3
–
–
3
100 sec
4
–
–
3
100 sec
5
–
–
3
100 sec

High Pull

5 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
3
100 sec
2
70% TM
3
100 sec
3
80% TM
3
100 sec
4
90% TM
3 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 3, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 2.5 kg
Extra 3+ reps, increase TM by 5 kg
5
80% TM
5
100 sec

squat

5 sets

bulgarian split squat

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

bulgarian split squat

3 sets

DB RDL

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

DB RDL

3 sets

hip rotations

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

hip rotations

3 sets

plank

Set
Time
Rest time
1
45 sec
100 sec
2
45 sec
100 sec
3
45 sec
100 sec

plank

3 sets

Block 1 Day 7

Hang clean pulls

Set
Intensity
Weight
Reps
Rest time
1
–
–
3
100 sec
2
–
–
3
100 sec
3
–
–
3
100 sec
4
–
–
3
100 sec
5
–
–
3
100 sec

Hang clean pulls

5 sets

trap bar deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
3
100 sec
2
75% TM
5
100 sec
3
85% TM
2
100 sec
4
95% TM
1 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 1, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 2.5 kg
Extra 3+ reps, increase TM by 5 kg

trap bar deadlift

4 sets

Back Raises

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

Back Raises

3 sets

single arm row

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

single arm row

3 sets

Med ball rotational throws

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

Med ball rotational throws

3 sets

Hanging Knee Raise

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

Hanging Knee Raise

3 sets

Block 1 Day 8

Clean Pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
3
100 sec
2
–
–
3
100 sec
3
–
–
3
100 sec
4
–
–
3
100 sec
5
–
–
3
100 sec

Clean Pull

5 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
3
100 sec
2
75% TM
5
100 sec
3
85% TM
3
100 sec
4
95% TM
1 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 1, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 2.5 kg
Extra 3+ reps, increase TM by 5 kg

bench press

4 sets

chest supported rows

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

chest supported rows

3 sets

med ball chest pass

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec

med ball chest pass

3 sets

Band Pull Apart

Set
Intensity
Weight
Reps
Rest time
1
15
100 sec
2
15
100 sec

Band Pull Apart

2 sets

External Rotations

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec

External Rotations

2 sets

Block 1 Day 9

High Pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
3
100 sec
2
–
–
3
100 sec
3
–
–
3
100 sec
4
–
–
3
100 sec
5
–
–
3
100 sec

High Pull

5 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
50% TM
3
100 sec
2
75% TM
5
100 sec
3
85% TM
3
100 sec
4
95% TM
1 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 1, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 2.5 kg
Extra 3+ reps, increase TM by 5 kg

squat

4 sets

bulgarian split squat

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

bulgarian split squat

3 sets

DB RDL

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

DB RDL

3 sets

hip rotations

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

hip rotations

3 sets

plank

Set
Time
Rest time
1
45 sec
100 sec
2
45 sec
100 sec
3
45 sec
100 sec
4
45 sec
100 sec

plank

4 sets

Block 2 Day 1

power shrugs

Set
Intensity
Weight
Reps
Rest time
1
–
–
3
100 sec
2
–
–
3
100 sec
3
–
–
3
100 sec
4
–
–
3
100 sec
5
–
–
3
100 sec

power shrugs

5 sets

trap bar deadlift

Set
Intensity
Weight
Reps
Rest time
1
50% TM
5
100 sec
2
65% TM
5
100 sec
3
75% TM
5
100 sec
4
85% TM
5 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 2.5 kg
Extra 3+ reps, increase TM by 5 kg
5
75% TM
5
100 sec

trap bar deadlift

5 sets

reverse lunges

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
100 sec
2
–
–
6
100 sec
3
–
–
6
100 sec

reverse lunges

3 sets

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

single arm row

4 sets

standing overhead med ball throw

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec

standing overhead med ball throw

3 sets

russian twist

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

russian twist

3 sets

Block 2 Day 2

Clean Pull

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

Clean Pull

3 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
5
100 sec
2
65% TM
5
100 sec
3
75% TM
5
100 sec
4
85% TM
5 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 2.5 kg
Extra 3+ reps, increase TM by 5 kg
5
75% TM
5
100 sec

bench press

5 sets

close-grip bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec

close-grip bench press

3 sets

lat pulldown

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

lat pulldown

3 sets

Banded Face Pulls

Set
Intensity
Weight
Reps
Rest time
1
12
100 sec
2
12
100 sec
3
12
100 sec

Banded Face Pulls

3 sets

Med Ball throw- shot specific

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

Med Ball throw- shot specific

4 sets

weighted sit ups

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec

weighted sit ups

3 sets

Block 2 Day 3

snatch grip high pull (from floor)

Set
Intensity
Weight
Reps
Rest time
1
–
–
3
100 sec
2
–
–
3
100 sec
3
–
–
3
100 sec
4
–
–
3
100 sec
5
–
–
3
100 sec

snatch grip high pull (from floor)

5 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
50% TM
5
100 sec
3
65% TM
5
100 sec
4
75% TM
5
100 sec
5
85% TM
5 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 2.5 kg
Extra 3+ reps, increase TM by 5 kg
6
75% TM
5
100 sec

squat

6 sets

front squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec

front squat

3 sets

hip thrust

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

hip thrust

3 sets

band rotations

Set
Intensity
Weight
Reps
Rest time
1
12
100 sec
2
12
100 sec
3
12
100 sec

band rotations

3 sets

Weighted Plank

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

Weighted Plank

3 sets

Block 2 Day 4

power shrugs

Set
Intensity
Weight
Reps
Rest time
1
–
–
3
75 sec
2
–
–
3
75 sec
3
–
–
3
75 sec
4
–
–
3
75 sec
5
–
–
3
75 sec

power shrugs

5 sets

trap bar deadlift

Set
Intensity
Weight
Reps
Rest time
1
50% TM
5
80 sec
2
70% TM
5
80 sec
3
80% TM
3
80 sec
4
90% TM
3 +
amrap
Prog. Overload
80 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 3, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 2.5 kg
Extra 3+ reps, increase TM by 5 kg
5
75% TM
5
80 sec

trap bar deadlift

5 sets

reverse lunge

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
75 sec
2
–
–
6
75 sec
3
–
–
6
75 sec

reverse lunge

3 sets

single arm row

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
75 sec
2
–
–
8
75 sec
3
–
–
8
75 sec
4
–
–
8
75 sec

single arm row

4 sets

standing overhead med ball throw

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec

standing overhead med ball throw

3 sets

russian twist

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
80 sec
2
–
–
12
80 sec
3
–
–
12
80 sec
4
–
–
12
80 sec

russian twist

4 sets

Block 2 Day 5

Clean Pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
3
100 sec
2
–
–
3
100 sec
3
–
–
3
100 sec
4
–
–
3
100 sec
5
–
–
3
100 sec

Clean Pull

5 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
5
80 sec
2
70% TM
3
80 sec
3
80% TM
3
80 sec
4
90% TM
3 +
amrap
Prog. Overload
80 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 3, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 2.5 kg
Extra 3+ reps, increase TM by 5 kg
5
75% 1RM
5
80 sec

bench press

5 sets

close-grip bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec

close-grip bench press

3 sets

lat pulldown

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

lat pulldown

3 sets

Med Ball throw- shot specific

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

Med Ball throw- shot specific

4 sets

Banded Face Pulls

Set
Intensity
Weight
Reps
Rest time
1
12
80 sec
2
12
80 sec
3
12
80 sec

Banded Face Pulls

3 sets

Block 2 Day 6

power clean

Set
Intensity
Weight
Reps
Rest time
1
–
–
2
80 sec
2
–
–
2
80 sec
3
–
–
2
80 sec
4
–
–
2
80 sec
5
–
–
2
80 sec

power clean

5 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
50% TM
5
80 sec
2
70% TM
3
80 sec
3
80% TM
3
80 sec
4
90% TM
3 +
amrap
Prog. Overload
80 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 3, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 2.5 kg
Extra 3+ reps, increase TM by 5 kg
5
75% TM
5
80 sec

squat

5 sets

front squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
80 sec
2
–
–
5
80 sec
3
–
–
5
80 sec

front squat

3 sets

hip thrust

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

hip thrust

3 sets

Standing Cable Rotations

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

Standing Cable Rotations

3 sets

Weighted Plank

Set
Intensity
Weight
Reps
Rest time
1
–
–
1
90 sec
2
–
–
1
90 sec
3
–
–
1
90 sec

Weighted Plank

3 sets