GS #24 – EXPLOSIVE JUMP DAY

2 SETS TOTAL GHD: 15 reps Back Extensions: 15 reps Weighted Crunches: 25 reps THEN: Walking Lunges: 2-3 minutes (1 set) LOW BAR BACK SQUAT 1, 1, 1, 1, 1, 1, 1 reps up to a 1-Rep...

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GET STACKED #23 – EXPLOSIVE LEGS

3-4 SET SUPERSET GHD: 15 reps Back Extensions: 15 reps Weighted Crunches: 25 reps Then: 1 set: Walking Lunges: 2-3 minutes Low Bar Squat: 1, 1, 1, 1, 1, 1, 1 reps Working up to...

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GET STACKED #19 LEG DAY

3 SET WARMUP Back Extensions: 15-20 reps Weighted Crunches:  20 reps (25lb plate) HIGH BAR BACK SQUAT Work to a 1 Rep MAX 1,1,1,1,1,1,1,1 8 SET SUPERSET Leg Press (narrow stance): 8 reps (We used 4-500)...

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SPEED SQUATS – DEADLIFTS- ARMS

3 SET SUPERSET WARMUP (NON-STOP) Good Mornings: 10 reps (light 95-135 lbs.) Stiff Leg Deadlifts: 10 reps (light 135 lbs.) GHD: 10 reps (add 25 lb. if needed) Toes to Bar: 10 reps (add ankle...

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HEAVY POWER LEGS

3 SET SUPERSET WARMUP (NON-STOP) Good Mornings: 10 reps (light 95-135 lbs.) Stiff Leg Deadlifts: 10 reps (light 135 lbs.) GHD: 10 reps (add 25 lb. if needed) Toes to Bar: 10 reps (add ankle...

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