MONDAY, 12.30.13
Amateur
Squat 3×5 (add 5 lbs to last workout)
Press 3×5 (add 2.5 lbs to last workout)
Collegiate
Barbell Weighted Step Ups 4 x 16 reps (8 RT/ 8 LT)
*Pick a box height so the hip is 1″ above the knee. Use a weight you can handle for 16 solid reps.
Close Grip Bench 5×2 @ 80%, 1 x max reps @ 60%
DWOD
Complete 7 rounds:
Handstand Push Ups – Max reps
Hollow Rocks – 15 reps
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