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WEEK 1			BENCH		SQUAT		OLYMPIC	~60%	DB ROW	~40%
		MAX						SQT		BCH
	SET 1		SET 2		SET 3		SET 4		SET 5
DAY 1
Shoulder Warm-up		x15
Box Snatch Pulls (above knee)	60	x5	65	x5	75	x5	BE EXPLOSIVE WITH GOOD FORM.
Db Row	55	X5	65	X3	70	X8	70	XM	60	X12
Lat Pulldown		x10		x10		x10
V-Grip Seated Cable Rows		x15		x15		x15
DAY 2
Shoulder Warm-up		x15
Muscle Cleans		x5		x5		x5	LIGHT	Start with the bar.
BB Bench Press	46	X8	56	X5	66	X3	72	X8	72	XM
DB Incline Press	20	X8	25	X8		X8
DB CG Flat Press		x10		x10		x10
DB Flat Flyes (Light)		x10		x10		x10	*30 seconds rest.
DAY 3
BW Walking Lunges		x8
BB Overhead Squats		x6		x6	Wide grip, arms extended over ears.
Back Squats	41	X8	51	X5	59	X3	65	X8	65	XM
	52	X12
1-Leg Press		x10		x10		x10
Alternating BB Lunges		x8		x8
1-Leg Hamstring Curls		x8		x8		x8
DAY 4
Shoulder Warm-up		x15
Box Clean High Pulls	40	x3	45	x3	50	x3	Below Knee
Standing Behind Head
BB Press	30	x10	40	x10		x10		x10	% of bench press
DB Seated Shoulder Press		x8		x8
DB Side Raise		x10		x10
DB Bent Over Raise		x10		x10		x10
BB Shrugs		x10		x10		x10		x10
Day 5
Preacher Curls		x10		x10		x10		x10
Db Hammer Curls		x8		x8		x8
Db Iso Curls		x8		x8
Rope Triceps Ext.		x10		x10		x10		x10
DB Skull Crushers		x8		x8
Tricps Kickbacks		x8		x8
Forearms		xm		xm		xm		xm