OWWEEE!

Saturday Leg Workout

8x3 Jump Squat ( work up to a max weight)

Then
Speed Deadlift and Plyo Box Jump Couplet
3-3-3-3-3

Do three high speed deadlifts, no rest, 3 plyo box jumps.. then rest. ( 5 x 3)

Overhead Squat
5-5-5-5-5-

High Speed Leg Press
8-8-8-8

Ascending/descending db plie squat ladder
45 lbs
55 lbs
60 lbs

5-4-3-2-1-1-2-3-4-5 ( so you do a 45 pound squat for 5, then 55 for 5, then 65 for 5, then 45 for 4, 55 for 4, 65 for 4 then 45 for 3 and you get the picture)

Yes/No Machine
3x15


Then the absolute torture of 200 meters of Broad Jump and plyo holds.

And.... Crippled.



Workout Friday


Track Workout

Run 200 Meters then
5 Push ups /5 inverted rows/10 Ball Slams
10 rounds

Then
Run 400 meters
3 DB Clean and Press (per arm)
6 KB Swings
9 KB dead Lifts

5 Rounds

Then
Run 200
50 Squats
Run 200
50 Crunches
Run 200
50 wall Ball ( wow this hurt(
Run 200

And DONE!