EXPLOSIVE LEGS

A.M ABZ
100 Ab Wheels – 4×25 reps, 5×8 Heavy Cable Crunches
Warmup
GHD: 15 reps, Back Extensions: 15 reps, Weighted crunches: 25 reps, Walking Lunges: 2-3 minutes

Low Bar Squat: 1 set 10 x 135lbs

5 Rounds
EXPLOSIVE CIRCUIT:
Weighted Low Box Jumps: 6 reps (holding 20lbs dumbbells 24inch box), Weighted Jumping Switch Lunges – 6 reps, High Box Squat High Box Jumps (36inch): 2 reps 1 with 20lbs db to 1 body weight

3 rounds
Calf Raises – 30 each way standing (Toes out, toes in, toes straight): 105lbs to 100 reps Jump rope
DB Box Jumps 36inch box (no step)
Work up to 3 rep max
3 x 5lbs, 3 x 10lbs, 3 x 15lbs, 3 x 20lbs

WALKING LUNGES: 400m with weighted vest

P.M ABZ
Weighted Crunches: 8 sets 25 reps, Straight Leg Lifts: 5 sets of 25 reps

Nutrition
11am – 10oz Chicken Breast / 2 cup veggies / nuts
6pm – 10oz Ground Turkey / 2 cup veggies / avocado

Supplements
Multi-Vitamin
Full Mega
Pre
MegaWatt V2 PreWorkout
AlphaSurge DRV
Post
BCAA
Check out the stack I’m currently on.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s