M.I.T. Power Production Lifts
A) Warm Up: 6 minutes Dynamic Total Body Stretching
B) 4 Sets
1) Hang Cleans x 3 reps
2) Recovery x 2 minutes
C) 4 Sets
1) Power Rack Lock-Outs x 6 reps
(Explosive Lifts from 1/2 Deadlift position with wrist wraps)
2) Recovery x 90 sec's
D) 4 Super Sets
1) Barbell Back Squat (heavy) x 8 reps (deep)
2) Barbell Push Press (explosive) x 8 reps (stagger stance)
3) Recovery x 90 sec's
E) 4 Triple Sets
1) Barbell Calf Raises x 12 reps
2) Barbell Good Mornings x 12 reps
3) Dumbbell Goblet Grip Swings x 24 reps
4) Recovery x 60 sec's
F) 4 More Triple Sets
1) Dumbbell Alternating Upright Rows x 8 ea.
2) Alternating Single Leg Contra Lateral Anterior Reach (to Dumbbell) x 8 ea.
3) Dumbbell Alternating Bicep Curl with Twisting Overhead Press x 8 ea.
4) Recovery x 60 sec's
B) 4 Sets
1) Hang Cleans x 3 reps
2) Recovery x 2 minutes
C) 4 Sets
1) Power Rack Lock-Outs x 6 reps
(Explosive Lifts from 1/2 Deadlift position with wrist wraps)
2) Recovery x 90 sec's
D) 4 Super Sets
1) Barbell Back Squat (heavy) x 8 reps (deep)
2) Barbell Push Press (explosive) x 8 reps (stagger stance)
3) Recovery x 90 sec's
E) 4 Triple Sets
1) Barbell Calf Raises x 12 reps
2) Barbell Good Mornings x 12 reps
3) Dumbbell Goblet Grip Swings x 24 reps
4) Recovery x 60 sec's
F) 4 More Triple Sets
1) Dumbbell Alternating Upright Rows x 8 ea.
2) Alternating Single Leg Contra Lateral Anterior Reach (to Dumbbell) x 8 ea.
3) Dumbbell Alternating Bicep Curl with Twisting Overhead Press x 8 ea.
4) Recovery x 60 sec's
