MIT Explosive Cycle Day 2
A) 5 Consecutive Triple Sets (all BodyWeight)
1) Pull-Ups x 10 reps
2) Push-Ups x 10 reps
3) Squats x 10 reps
B) 5 Explosive Compound Sets
1) Dumbbell Clean and Presses x 8 reps
2) Recovery x 60 sec's
C) 5 More Explosive Compound Sets
1) Dumbbell Curl with twisting Cross-Body Shoulder Press x 8 each arm
2) Recovery x 60 sec's
D) 3 Explosive Core Super Sets
1) Medicine Ball Overhead Slams x 8 reps
2) Medicine Ball Torso Twists with Alternating Dynamic Knee Raises x 6 each leg
3) Recovery x 60 sec's
E) 3 More Explosive Core Super Sets
1) Stability Ball Explosive Sit-Up with Med Ball Wall Throw and Rebound x 8 reps
2) Stability ball Explosive Supine Bicycles x 6 each leg
3) Recover x 60 sec's
F) 5 Sprint Intervals
1) Sprint x 100 yd's
2) Walk Back to Starting Line
1) Pull-Ups x 10 reps
2) Push-Ups x 10 reps
3) Squats x 10 reps
B) 5 Explosive Compound Sets
1) Dumbbell Clean and Presses x 8 reps
2) Recovery x 60 sec's
C) 5 More Explosive Compound Sets
1) Dumbbell Curl with twisting Cross-Body Shoulder Press x 8 each arm
2) Recovery x 60 sec's
D) 3 Explosive Core Super Sets
1) Medicine Ball Overhead Slams x 8 reps
2) Medicine Ball Torso Twists with Alternating Dynamic Knee Raises x 6 each leg
3) Recovery x 60 sec's
E) 3 More Explosive Core Super Sets
1) Stability Ball Explosive Sit-Up with Med Ball Wall Throw and Rebound x 8 reps
2) Stability ball Explosive Supine Bicycles x 6 each leg
3) Recover x 60 sec's
F) 5 Sprint Intervals
1) Sprint x 100 yd's
2) Walk Back to Starting Line