DIRTY FILTHY SNATCH

Dumbbell Snatch L/R - Pyramid Up
4+ sets x 8 reps 45 second rest
- pyramid up 5lbs/ set
- start with the weaker arm

LATS WITHOUT FEAR

Cable Incline Lat Pulldowns w/Rope
4 sets x 10 reps + drop set - rest 45 seconds
-(3 second lower - 0 - 1 second lift/pull - 0)
- drop set= 20% drop/set - no rest

HOLY CHESTICLES

A1. Cable Chest Flyes - Vertical
A2. Cable Chest Flyes - Low
A3. Cable Chest Flyes - Bent Over
4 sets X 10³ reps
- complete A1, A2 & A3 then rest 60 seconds
- use the same weight for all exercises