WEEK 3			BENCH		SQUAT		OLYMPIC		DB ROW
		MAX
	SET 1		SET 2		SET 3		SET 4		SET 5
DAY 1
Shoulder Warm-up		x15
Box Snatch Pulls (above knee)	68	x5	78	x5	83	x5	BE EXPLOSIVE WITH GOOD FORM.
Overhead MedBall Throws		x8		x8	(Or substitute Straight Arm Pulldowns with rope)
Db Row	60	X5	70	X3	75	X6	80	XM	60	X12
Lat Pulldown		x10		x8		x8		xm (8-10)
V-Grip Seated Cable Rows		x10		x10		x10		x10
DAY 2
Shoulder Warm-up		x15
Muscle Cleans		x5		x5		x5	LIGHT
BB Bench Press	47	X8	62	X5	72	X3	78	X6	78	XM
DB Incline Press	25	X8	30	X6		X6		X6
DB CG Flat Press		x8		x8		xm (8-10)		xm (8-10)
Wide Push-ups		xm		xm
DAY 3
BW Walking Lunges		x8
BB Overhead Squats		x6		x6
Back Squats	75	X8	57	X5	67	X3	73	X6	73	XM
	55	X12
1-Leg Press		x8		x8		x8
Alternating BB Lunges		x6		x6
1-Leg Hamstring Curls		x8		x6		x6
DAY 4
Shoulder Warm-up		x15
Box Clean High Pulls	45	x3	55	x3	60	x3	Below Knee
Standing Behind Head
BB Press	38	x10	48	x8		x6		x6	% of bench press
DB Seated Shoulder Press		x8		x6
DB Side Raise		x8		x8
DB Bent Over Raise		x8		x8		x8		x8
BB Shrugs		x8		x8		x8		x8
Day 5
Preacher Curls		x8		x8		x8		x8
Db Incline Curls		x8		x8		x8
Db Iso Hammer Curls		x8		x8
Triceps Pushdowns		x10		x8		x6		x6
Db Skull Crushers		x8		x8		x8
Overhead Triceps Ext.		x8		x8
Forearms		xm		xm		xm		xm