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
