mid week work

Wednesday

Step-ups - box set so hip is slightly below parallel at the starting point

bodyweight for 2 sets of 10 steps per leg

holding 30's for 3 sets of 10 steps per leg

 

yoke walks

empty yoke (310 pounds) for 1 trip of 90 feet and 2 trips of 60 feet

400 for 4 trips of 60 feet and 1 trip of 90 feet

 

hanging leg raises

held 8-pound medicine ball between feet for 3 sets of 15 reps

 

Thursday

dumbbell press

worked up to 150's for 2 sets of 5 reps

 

cable crossover lat pulldowns

200 for 3 sets of 12 reps

 

rope chins

4 sets of 5 reps

 

cable front raises

3 sets of 10 reps

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