Squat and Conditioning

This workout is Gunna make you a challenge Stud........

GHD/Kettlebell Warm up 53lb Kettlebell
15 GHD 20 Kettlebell x 4

Speed Squat(with bands if you have some, or chains...but if not no worries)

50% of 1 rep max that you actually have got not what you think you can get. very important...
Box squat, use a bench or something soft to sit on, also gently lower yourself on the box and explode off...when you come off the box be a mushroom cloud laying mother fucker, mother fucker...
Squat tips:
There is no right place to put the bar, everyone is different, but lower the better
Keep elbows down forcing them under the bar(keeps your chest up and better hip drive)
look straight ahead or slightly down
knees out and hips back when you start to decend
deep breath before you unrack the weight

12x3 on the minute
then 12x 2 High pull with 50% of dead lift max

Then here is where it gets fun....
15 sets of stairs, 4 stories tall is 1 set....or cal state hayward.....jog or walk down and go again. 30 sec rest roughly....mushroom cloud force on the way up...

or not as good but will work


Prowler 90lbs 40yrds 30 sec rest between sets

This workout will be challenging to say the least but its never to early to squat and run stairs. The stairs are part of the course but I don't consider this workout coursework.

Optimal Nutrition for this workout
1 hour prior eat some fruit with some protein
10 minutes prior BCAAs and Carb suppliment(genr8)
Post: BCAA, Genr8 Protein powder....if no genr8 hit some fruit lots of it.
During the day: Get 1gr of Protein per pound of bodyweight ex. 200lbs=200gr
1 lb of beef 100gr
1 egg 6-8gr
1 can of tuna 36gr

Protein is muscle you got to eat it to get it.....

Make sure you get this workout in this week sometime. You will see a similar workout to this every week, this is the most important workout of the week hands down, no question, get r done, be a badass, get ripped and shredded and just plain better than everyone else who thinks they can compete with us....

set high goals for yourself and do everything in your power to get them no matter what