warm-up
3x1-minute jump rope
3x20 60lb weighted walking lunges
3x10 3' box jumps
I
4x10 190lb deep leg press
4x20 jump split squats
II
4x max rep 90lb front squats
4x max 90lb rep box squats - use 1' box and quickly touch and explode through heels
III
4x6 170lb straight leg deadlifts
4x max rep 90lb power clean and snatches
IV burn-out
seven mississippi's 30lbs..
on the leg extension machine perform a pyramid of 7 (ie: one rep, rest 3 secs, two reps, rest 3 secs, three reps, rest 3 secs,.... seven reps, rest 3 secs, six reps, rest 3 secs,...1 rep, done)
