Workout Routine

Free

Maysville Throws

by dyoungthrows

Download free Hardy app

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.

Targeted muscles

front

back

Click a muscle to see how much a workout targets it

Unaffacted

Light

Moderate

High

Very High

Workouts

Block 1 Day 1

Hang clean pulls

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

–

100 sec

–

100 sec

trap bar deadlift

Set

Intensity

Weight

Reps

Rest time

–

80 sec

65% TM

95 lbs

80 sec

75% TM

105 lbs

80 sec

85% TM

120 lbs

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 5 lbs

Extra 3+ reps, increase TM by 10 lbs

75% TM

105 lbs

80 sec

Back Raises

Set

Reps

Rest time

100 sec

single arm row

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

Med ball rotational throws

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

Hanging Knee Raise

Set

Reps

Rest time

100 sec

Block 1 Day 2

Clean Pull

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

–

100 sec

–

100 sec

bench press

Set

Intensity

Weight

Reps

Rest time

–

80 sec

65% TM

95 lbs

80 sec

75% TM

105 lbs

80 sec

85% TM

120 lbs

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 5 lbs

Extra 3+ reps, increase TM by 10 lbs

75% TM

105 lbs

80 sec

chest supported rows

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

med ball chest pass

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

Band Pull Apart

Set

Reps

Rest time

100 sec

External Rotations

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

Block 1 Day 3

High Pull

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

–

100 sec

–

100 sec

squat

Set

Intensity

Weight

Reps

Rest time

–

80 sec

65% TM

95 lbs

80 sec

75% TM

105 lbs

80 sec

85% TM

120 lbs

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 5 lbs

Extra 3+ reps, increase TM by 10 lbs

75% TM

105 lbs

80 sec

bulgarian split squat

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

DB RDL

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

hip rotations

Set

Reps

Rest time

100 sec

plank

Set

Time

Rest time

45 sec

100 sec

45 sec

100 sec

45 sec

100 sec

45 sec

100 sec

Block 1 Day 4

Hang clean pulls

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

–

100 sec

–

100 sec

trap bar deadlift

Set

Intensity

Weight

Reps

Rest time

–

100 sec

70% TM

100 lbs

100 sec

80% TM

115 lbs

100 sec

90% TM

130 lbs

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 5 lbs

Extra 3+ reps, increase TM by 10 lbs

80% TM

115 lbs

100 sec

Back Raises

Set

Reps

Rest time

100 sec

single arm row

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

Med ball rotational throws

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

Hanging Knee Raise

Set

Reps

Rest time

100 sec

Block 1 Day 5

Clean Pull

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

–

100 sec

–

100 sec

bench press

Set

Intensity

Weight

Reps

Rest time

–

100 sec

70% TM

100 lbs

100 sec

80% TM

115 lbs

100 sec

90% TM

130 lbs

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 5 lbs

Extra 3+ reps, increase TM by 10 lbs

80% TM

115 lbs

100 sec

chest supported rows

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

med ball chest pass

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

Band Pull Apart

Set

Reps

Rest time

100 sec

External Rotations

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

Workout 6

High Pull

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

–

100 sec

–

100 sec

squat

Set

Intensity

Weight

Reps

Rest time

–

100 sec

70% TM

100 lbs

100 sec

80% TM

115 lbs

100 sec

90% TM

130 lbs

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 5 lbs

Extra 3+ reps, increase TM by 10 lbs

80% TM

115 lbs

100 sec

bulgarian split squat

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

DB RDL

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

hip rotations

Set

Reps

Rest time

100 sec

plank

Set

Time

Rest time

45 sec

100 sec

45 sec

100 sec

45 sec

100 sec

Block 1 Day 7

Hang clean pulls

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

–

100 sec

–

100 sec

trap bar deadlift

Set

Intensity

Weight

Reps

Rest time

–

100 sec

75% TM

105 lbs

100 sec

85% TM

120 lbs

100 sec

95% TM

135 lbs

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 5 lbs

Extra 3+ reps, increase TM by 10 lbs

Back Raises

Set

Reps

Rest time

100 sec

single arm row

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

Med ball rotational throws

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

Hanging Knee Raise

Set

Reps

Rest time

100 sec

Block 1 Day 8

Clean Pull

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

–

100 sec

–

100 sec

bench press

Set

Intensity

Weight

Reps

Rest time

–

100 sec

75% TM

105 lbs

100 sec

85% TM

120 lbs

100 sec

95% TM

135 lbs

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 5 lbs

Extra 3+ reps, increase TM by 10 lbs

chest supported rows

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

med ball chest pass

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

Band Pull Apart

Set

Reps

Rest time

100 sec

External Rotations

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

Block 1 Day 9

High Pull

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

–

100 sec

–

100 sec

squat

Set

Intensity

Weight

Reps

Rest time

50% TM

70 lbs

100 sec

75% TM

105 lbs

100 sec

85% TM

120 lbs

100 sec

95% TM

135 lbs

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 5 lbs

Extra 3+ reps, increase TM by 10 lbs

bulgarian split squat

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

DB RDL

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

hip rotations

Set

Reps

Rest time

100 sec

plank

Set

Time

Rest time

45 sec

100 sec

45 sec

100 sec

45 sec

100 sec

45 sec

100 sec

Block 2 Day 1

power shrugs

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

–

100 sec

–

100 sec

trap bar deadlift

Set

Intensity

Weight

Reps

Rest time

50% TM

70 lbs

100 sec

65% TM

95 lbs

100 sec

75% TM

105 lbs

100 sec

85% TM

120 lbs

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 5 lbs

Extra 3+ reps, increase TM by 10 lbs

75% TM

105 lbs

100 sec

reverse lunges

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

single arm row

Set

Intensity

Weight

Reps

Rest time

–

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

bench press

Set

Intensity

Weight

Reps

Rest time

50% TM

70 lbs

100 sec

65% TM

95 lbs

100 sec

75% TM

105 lbs

100 sec

85% TM

120 lbs

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 5 lbs

Extra 3+ reps, increase TM by 10 lbs

75% TM

105 lbs

100 sec

close-grip bench press

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

lat pulldown

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

Banded Face Pulls

Set

Reps

Rest time

100 sec

Med Ball throw- shot specific

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

–

100 sec

weighted sit ups

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

Block 2 Day 3

snatch grip high pull (from floor)

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

–

100 sec

–

100 sec

squat

Set

Intensity

Weight

Reps

Rest time

–

100 sec

50% TM

70 lbs

100 sec

65% TM

95 lbs

100 sec

75% TM

105 lbs

100 sec

85% TM

120 lbs

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 5 lbs

Extra 3+ reps, increase TM by 10 lbs

75% TM

105 lbs

100 sec

front squat

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

hip thrust

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

band rotations

Set

Reps

Rest time

100 sec

Weighted Plank

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

Block 2 Day 4

power shrugs

Set

Intensity

Weight

Reps

Rest time

–

75 sec

–

75 sec

–

75 sec

–

75 sec

–

75 sec

trap bar deadlift

Set

Intensity

Weight

Reps

Rest time

50% TM

70 lbs

80 sec

70% TM

100 lbs

80 sec

80% TM

115 lbs

80 sec

90% TM

130 lbs

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 5 lbs

Extra 3+ reps, increase TM by 10 lbs

75% TM

105 lbs

80 sec

reverse lunge

Set

Intensity

Weight

Reps

Rest time

–

75 sec

–

75 sec

–

75 sec

single arm row

Set

Intensity

Weight

Reps

Rest time

–

75 sec

–

75 sec

–

75 sec

–

75 sec

standing overhead med ball throw

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

russian twist

Set

Intensity

Weight

Reps

Rest time

–

80 sec

–

80 sec

–

80 sec

–

80 sec

Block 2 Day 5

Clean Pull

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

–

100 sec

–

100 sec

bench press

Set

Intensity

Weight

Reps

Rest time

50% TM

70 lbs

80 sec

70% TM

100 lbs

80 sec

80% TM

115 lbs

80 sec

90% TM

130 lbs

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.

–

80 sec

–

80 sec

–

80 sec

–

80 sec

Banded Face Pulls

Set

Reps

Rest time

80 sec

Block 2 Day 6

power clean

Set

Intensity

Weight

Reps

Rest time

–

80 sec

–

80 sec

–

80 sec

–

80 sec

–

80 sec

squat

Set

Intensity

Weight

Reps

Rest time

50% TM

70 lbs

80 sec

70% TM

100 lbs

80 sec

80% TM

115 lbs

80 sec

90% TM

130 lbs

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.

Rest time

85% TM

120 lbs

80 sec

85% TM

120 lbs

80 sec

85% TM

120 lbs

80 sec

85% TM

120 lbs

80 sec

85% TM

120 lbs

80 sec

front squat

Set

Intensity

Weight

Reps

Rest time

50% TM

70 lbs

80 sec

70% TM

100 lbs

80 sec

85% TM

120 lbs

80 sec

85% TM

120 lbs

80 sec

85% TM

120 lbs

Reps

Rest time

85% TM

120 lbs

80 sec

85% 1RM

130 lbs

80 sec

85% 1RM

130 lbs

80 sec

85% TM

120 lbs

80 sec

85% TM

120 lbs

80 sec

bench press

Set

Intensity

Weight

Reps

Rest time

50% TM

70 lbs

85 sec

70% TM

100 lbs

85 sec

85% TM

120 lbs

85 sec

85% TM

120 lbs

85 sec

85% TM

120 lbs

Rest time

–

80 sec

–

80 sec

–

80 sec

Banded Face Pulls

Set

Reps

Rest time

80 sec

Block 3 Day 3 (Two Weeks)

Hang snatch Pulls

Set

Intensity

Weight

Reps

Rest time

85% TM

120 lbs

80 sec

85% TM

120 lbs

80 sec

85% TM

120 lbs

80 sec

85% TM

120 lbs

80 sec

85% TM

120 lbs

80 sec

box squat

Set

Intensity

Weight

Reps

Rest time

50% TM

70 lbs

80 sec

70% TM

100 lbs

80 sec

85% TM

120 lbs

80 sec

85% TM

120 lbs

80 sec

85% TM

120 lbs

80 sec

Set

Intensity

Weight

Reps

Rest time

–

90 sec

–

90 sec

–

90 sec

Maysville Throws

Targeted muscles

Workouts

Block 1 Day 1

Hang clean pulls

Set

Intensity

Weight

Reps

Rest time

Hang clean pulls

5×3

trap bar deadlift

Set

Intensity

Weight

Reps

Rest time

Progressive Overload

trap bar deadlift

5 sets

Back Raises

Set

Reps

Rest time

Back Raises

3×10

single arm row

Set

Intensity

Weight

Reps

Rest time

single arm row

3×10

Med ball rotational throws

Set

Intensity

Weight

Reps

Rest time

Med ball rotational throws

3×10

Hanging Knee Raise

Set

Reps

Rest time

Hanging Knee Raise

3×10

Block 1 Day 2

Clean Pull

Set

Intensity

Weight

Reps

Rest time

Clean Pull

5×3

bench press

Set

Intensity

Weight

Reps

Rest time

Progressive Overload

bench press

5 sets

chest supported rows

Set

Intensity

Weight

Reps

Rest time

chest supported rows

3×10

med ball chest pass

Set

Intensity

Weight

Reps