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In my quest to get stronger, the biggest thing working against me is my history as an endurance athlete.  I never truly developed my aptitude for explosive movements, and explosion is the key to max strength.  So today is another day in my quest to build explosion in my legs.  This means low rep ranges and max effort explosive movements and extra rest to my nervous system between sets.

Warmup:

  • Bike 20 minutes
  • Active stretching with bands
  • Dynamic stretching
  • Abduction band work

Primary Lift:  Deadlifts (roughly 1.5-2 min rest between sets)images (1)

  • 135 lbs x 5
  • 185 lbs x 3
  • 205 lbs x 3
  • 225 lbs x 3
  • 245 lbs x 3
  • 275 lbs x 3
  • 295 lbs x 3
  • 315 lbs x 3
  • 335 lbs x 3

Secondary Lift:  Axel Bar Clean and Jerkhqdefault

  • 80 lb x 8
  • 130 lb x 5
  • 130 lb x 5
  • 130 lb x 5
  • 130 lb x 5
  • 130 lb x 5

Conditioning:  3 Rounds of the following progression

  • 5 x KB Windmills
  • 5 x KB Snatches
  • 10 x Burpees
  • 5 x KB Clean and Press
  • 10 x KB Swing (single arm)
  • 50 Mountain Climbers

Cardio:

  • 3 mile run

 

 

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