I am taking off tomorrow the 1st of July as well as Monday the 4th, so I squashed 5 days into four.
"Super Legs" always leaves a mark. I don't care who you are, this combo even without the weight of a bar is going to give the delayed onset of muscle soreness because of the sheer volume.
The idea is to keep moving through the entire session. Even with NO breaks, it takes over an hour.
Post session: hydrate and refeed. The legs are going to feel 10 lbs heavier but they'll look great
Tomorrow: To a low-intensity conditioning session, or take a hike or walk the dog. You will need to push new blood into the muscle and get rid of some the bi-products introduced the day before.
Two days later: Good luck getting off the toilet. This shit is going to hurt!
Today's Training:
Cycle: 28 mins
Prowler: 10x80 yds
Squat: 5x20x45 bar only
super set w/
Split Squat: 5x20xBW
Squat: 5x20x 45 bar only
super set w.
Rear Stepping Lunge: 5x20xBW
Squat: 5x20x45 bar only
super set w/
12" Box Jumps: 5x20
Ninja Squat Jumps: 5x20 (land soft no sound)
super set w/
Ninja Jump Lunges: 5x20 on each leg
Cycle: 33 mins