Category Archives: Calisthenics

Exsplosive Training

15 Minute at Home: Foam Roll, Mobility & Stretch
POSTERIOR WARMUP: 2 SETS
Good Mornings: 20 x 45lbs
Stiff Leg Deadlifts: 10 reps x 45lbs
Back Extensions: 20 reps
Toes to Bar: 10 reps

BOX SQUAT w/ Bands
10 x 135lbs, 5 x 225lbs, 5 x 275lbs, (2) 3 x 315lbs

Speed Deadlifts: (4) 10 x 135lbs

CIRCUIT 4 rounds
Cleans: 10 x 135lbs
DB Single Arm Clean & Jerk: 10 x 70lbs
Box Jumps 10 reps

SPEED BENCH w/ Bands
(5) 5 x 135lbs

Walking Lunges: 300m
LOW BACK & CORE GPP
45 Degree Back Extensions: 3 sets of 15 reps
Ab Wheels: 4 Sets of 25 reps
Weighted Crunch: 4 sets of 15 @ 150lbs
Cable Crunches: 4 sets of 25 @ 100lbs

Explosive Legs

Warmup: GHD: 15 reps, Back Extensions: 15 reps, Weighted crunches: 25 reps
Then: 1 set :Walking Lunges: 2-3 minutes

A.M ABZ
100 Ab Wheels – 4×25 reps, 5 sets Heavy Cable Crunches
8 x 150lbs

Jump Squats: (4) 10 x 135lbs
8 SETS of EXPLOSIVE CIRCUIT:
Conventional Deadlift: 3 speed reps 315lbs
Weighted Low Box Jumps: 3 reps with 20lbs dumbbells on 18 inch box
Box Squat High Box Jumps: 3 reps sitting on a 12 inch box
Conditioning 400m Weighted Lunges

P.M ABZ
Weighted Crunches: 8 sets 25 x 25lbs, Straight Leg Lifts: 6 sets of 25 reps

Nutrition
12pm – 10oz Chicken Breast / 2 cup veggies / nuts
8pm – 10 Grilled Chicken Wings / Giant Salad / Olive Oil
9pm Carb Spike – 2 Bananas / 1 Scoop of Level-1

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

#Squats – Speed Pulls – BodyWeight Pump

Speed Squats – Speed Pulls – BodyWeight Pump
2 sets Warmup
Back extensions – 20 reps, Weighted Crunches – 20 reps (25lb plate)
Back Squat – 5 count pause
1 x 95lbs, 1 x 135lbs, 1 x 185lbs, 1 x 225lbs, 1 x 285lbs, 1 x 315lbs
6 Sets Speed Pulls – 2 x 315lbs
Body-weight PUMP Circuit – 5 Rounds
Pull-ups – 10, Dips – 20, Push-ups -20, Back Extensions -20
Nutrition (Cheat Day)
11am – 3 Pumpkin Pancakes, 1 bowl of Cereal
5pm – Chipotle Bowl
7pm Carb Spike – 8oz Overnight Oats
I felt like I over did the carbs on Saturday and was pretty worried about the aftermath. I woke up Sunday feeling good and still was lean with a 6 pack. I don’t think ill go another full day of carbs in every meal because I did feel an upset stomach that night and a little the next morning. Its always good to listen to your body.

Circuit Saturdays

Squats – Speed Pulls – BodyWeight Pump
Warmup: Back extensions 20 reps, Weighted Crunches 20 x 15lbs KB
Back Squat (5 count pause): 1 x 95lbs, 1 x 135lbs, 1 x 185lbs, 1 x 225lbs, 1 x 245lbs, 1 x 285lbs, 1 x 305lbs, 1 x 315lbs, No Pause Reps: 5 x 315lbs, 15 x 225lbs
8 Sets Speed Pulls: 2 x 225 plus bands
5 Rounds – Body-weight PUMP Circuit
Pull-ups 10, Dips 20, Push-ups 20, Good Mornings 10 reps, 100m row
Nutrition
11am – 4 Protein Pancakes, Glass of almond milk, 2 eggs
5pm – 8oz Ground Beef, ½ cup of Veggies, ½ avacado
7pm carb spike – 1 lenny & larrys cookie

Sunday Funday

5 Rounds: 100 Jumprope, 10 Power Cleans @ 135lbs5 Rounds

10 Pull-ups, 10 Dips, 10 Chin-ups, 10 Push-ups, 10 Front Dips, 10 Australian Pull-ups

Front/Back Squat: (2) 20 x 135lbs, (2) 10 x 225lbs

Deadlift: (2) 20 x 135lbs, (2) 10 x 225lbs, (2) 5 x 315lbs, (2) 3 x 405

Ulysses Core Workout: 3 Rounds