increase your growth and testosterone - TRAIN LEGS

Stretch

• warm up: complete the "heaven and hell" circuit http://www.youtube.com/watch?v=xzQTjj-rP_E&list=FLmFkfFEwX6zxz1Z12dd_-AA&feature=mh_lolz

Workout:

• 10 sets of squats (increase the weight and decrease the reps each set)
• 5 sets of 10 reps of hack squats (use a challenging weight - the last couple of reps on each set should be difficult)

Finisher:

• Repeat the warm-up

Stretch

just heavy

Stretch before and after

Squats: (first two sets same weight - warm up/increase the weight each set/last three sets same weight)

• x8 x8 x5 x3 x1 x1 x1 x1 x1 x1

Kettlebell snatches: (heaviest weight you can complete the reps)

• x5 x5 x5 x5

Pull-ups:

• x10
• add 25lbs (hold with feet or use belt) x3 x3 x3
• add 35lbs x1

Unconventional...Brutal... Effective!: Short, Sweet, and EFFECTIVE

Unconventional...Brutal... Effective!: Short, Sweet, and EFFECTIVE: ROUND 1 (ALL PERFORMED WITH 24K KETTLEBELL - 2 WITH SWINGS AND MAN MAKERS) *Always stretch before and after working out. swings to high p...

Short, Sweet, and EFFECTIVE

ROUND 1 (ALL PERFORMED WITH 24K KETTLEBELL - 2 WITH SWINGS AND MAN MAKERS)  *Always stretch before and after working out.

• swings to high pulls x50
• clean to press x50 (25 each side)
• man makers x15
• snatches x50 (25 each side)

ROUND 2

• swings to high pulls x25
• clean to press x30 (15 each side)
• man makers x10
• snatches x30 (15 each side)
• kettlebell push-ups with feet elevated x45

UPPER BODY 300 WORKOUT

Active Stretches

Workout: complete the following (break sets and reps up anyway you like and complete the exercises in any order you like) as quickly as possible

• 24k kettlebell snatches x 100 (50 each side)
• 24k single leg press military presses x 100 (50 each side)
• pull-ups (NO kipping) x 50
• push-ups x 50

TIME to beat 17 minutes 47 seconds

Static Stretches

Unconventional...Brutal... Effective!: Train HARD to be HARD

Unconventional...Brutal... Effective!: Train HARD to be HARD: Active stretches Workout: tire flip, then jump into the tire and back out (two jumps) and repeat x 10 (400lb-500lb tire) = 10 flips and 2...

Train HARD to be HARD

Active stretches

Workout:

• tire flip, then jump into the tire and back out (two jumps) and repeat x 10 (400lb-500lb tire) = 10 flips and 20 jumps
• kettlebell snatches 24k x 30
• 60-90 seconds rest
• repeat four more times (only this time, use 600-700lb tire for 5 flips and 10jumps each round)

Total reps: 240 (150 snatches, 30 flips, and 60 jumps)

Want to make it a "300" workout?  add 30 pull-ups and 30 push-ups at the end

Static stretches