Amateur

Back Squat
3×5, Add 5 pounds to your last Squat workout.

Bench Press
3×5, Add 2.5 pounds to your last Bench Press workout.

Collegiate

Back Squat
1×4 70%, 4×4 80%
Keep the same weight you squatted on Monday for the 4s. If you went too heavy and we were unable to get all four sets of four, cut the weight. If you got all 16 reps, but it felt heavy, don’t worry it won’t in a few weeks.

Power Clean
1×4 70%, 1×4 75%, 3×4 80%

Conditioning

10. 9. 8. 7. 6. 5. 4. 3. 2. 1
Ball Slams
Dips