WEEK 4			BENCH		SQUAT		OLYMPIC		DB ROW
		MAX
	SET 1		SET 2		SET 3		SET 4		SET 5
DAY 1
Shoulder Warm-up		x15
Box Cleans (below knee)	50	x5	60	x5	64	x5
Overhead MedBall Throws		x8		x8	(Or substitute Straight Arm Pulldowns)
Db Row	65	X5	70	X3	75	X6	80	X6	80	XM
V-Grip Pulldowns		x10		x8		x8		X8
Wide Grip Seated Rows		x10		x10		x10		x10
DAY 2
Shoulder Warm-up		x15
Hang Clean Pull (above knee)	60	x5	70	x5	75	x5
BB Bench Press	47	X8	64	X5	74	X3	80	X6	80	XM
	60	X12
Clapping Push-ups		x5-10		x5-10		x5-10
DB Incline Press	25	X6	30	X6		X4		X4
DB CG Flat Press		x10		x8		xm (8-10)		xm (8-10)
DAY 3
BW Backward Walking Lunges		x8
BB Overhead Squats		x6		x6
Back Squats	46	X8	59	X5	69	X3	75	X5	75	XM
	55	X12
Explosive Step-ups		x4		x4		x4	*No weight, running motion, each leg.
Db Walking Lunges		x6		x6		x6	*12%  of heavy squat weight.
DB RDL		x8		x8
Stability Ball Leg Curls		x6		x6		x6		x6
DAY 4
Shoulder Warm-up		x15
Box Snatch High Pull	40	x3	45	x3	50	x3	Below Knee
Standing Behind Head
BB Press (as a warm-up)	30	x10	40	x8	% of bench press
Front Push Press	48	x4	56	x4		x4	*POWER!	% of bench press max.
DB Seated Shoulder Press		x8		x6		x6
DB Side Raise		x8		x8
DB Bent Over Raise		x8		x8		x8		x8
BB Shrugs		x8		x8		x8		x8
Day 5
BB Curls		x8		x8		x8		x8
Db Incline Curls		x8		x8		x8
Db Iso Hammer Curls		x8		x8		x8
Triceps Pushdowns		x10		x8		x6		x6
Db Skull Crushers		x8		x8		x8
Overhead Triceps Ext.		x8		x8
Forearms		xm		xm		xm		xm