sunday 12/30/12 strength day + tommorrows plan

todays workout

front squat -                  6 sets x 3 reps(increase weight)
back squat -                  1 set 20 reps with heaviest front
                                        squat weight
pullups -                        5sets x 5 reps
arm dips -                      1 x 20, 1 x 12 - immediate pushups
                                         to failure
hack machine squats      1 x 20  - immediate leg extensions
                                         to failure
db clean and press         6 x 3reps(increase wt) immediate
                                         machine  shoulder press 1 x20


monday

10 rounds of following:
  1 minute jump rope 
  3reps handstand pushups

           rest 15 min

  1 hr spin class