M.I.T Power Program Day 1
A) Warm-Up: 2000m Row on Concept II Rowing Machine @ Progressive Pace
B) 4 Very Heavy Sets
1) Farmers Walk x 20 yd's
2) Recovery x 60 sec's
C) 4 Heavy Super Sets (same weight for 1 & 2)
1) Barbell Flat Bench Presses x 6 reps
2) Barbell Bent Over Rows (45 degree angle) x 6 reps
3) Recovery x 60 sec's
D) 4 Heavy Super Sets (same weight for 1 & 2)
1) Barbell power Cleans x 6 reps
2) Barbell Behind the Back Calf Raises with Shrugs x 12 reps
3) Recovery x 60 sec's
E) 4 Heavy Triple Sets (same weight for 1,2 & 3)
1) Dumbbell Alternating Hammer Curls x 8 each arm
2) Dumbbell Alternating Shoulder Presses x 8 each arm
3) Dumbbell Calf Raises with Pause at Top x 12 reps
4) Recovery x 60 sec's
F)** 10 Minute Recovery and Hydration
G) 3 Consecutive Core Circuits
1) Stability Ball Plate Crunches x 10 each side
2) Stability Ball Prone Reverse Hyper Extensions x 10 reps
3) Stability Ball Supine Hamstring Curls with Feet on ball x 10 reps
H) 3 More Consecutive Core Circuits
1) Plate Standing Woodchips x 6 each side
2) Medicine Ball Standing Windmill Smashes x 6 each side
3) Plate Standing Bent Arm Torso Twists x 12 each side
I) 10 H.I.I.T Rounds
1) Jump Rope @ 90% of Maximum Effort x 60 sec's
2) Heel Walks (Dorsal Flexion / Toes Up) x 60 sec's
J) 5 Shadowboxing Rounds
1) Punches, Kicks, Elbows and Knees x 2 min's
2) Recovery x 30 sec's
B) 4 Very Heavy Sets
1) Farmers Walk x 20 yd's
2) Recovery x 60 sec's
C) 4 Heavy Super Sets (same weight for 1 & 2)
1) Barbell Flat Bench Presses x 6 reps
2) Barbell Bent Over Rows (45 degree angle) x 6 reps
3) Recovery x 60 sec's
D) 4 Heavy Super Sets (same weight for 1 & 2)
1) Barbell power Cleans x 6 reps
2) Barbell Behind the Back Calf Raises with Shrugs x 12 reps
3) Recovery x 60 sec's
E) 4 Heavy Triple Sets (same weight for 1,2 & 3)
1) Dumbbell Alternating Hammer Curls x 8 each arm
2) Dumbbell Alternating Shoulder Presses x 8 each arm
3) Dumbbell Calf Raises with Pause at Top x 12 reps
4) Recovery x 60 sec's
F)** 10 Minute Recovery and Hydration
G) 3 Consecutive Core Circuits
1) Stability Ball Plate Crunches x 10 each side
2) Stability Ball Prone Reverse Hyper Extensions x 10 reps
3) Stability Ball Supine Hamstring Curls with Feet on ball x 10 reps
H) 3 More Consecutive Core Circuits
1) Plate Standing Woodchips x 6 each side
2) Medicine Ball Standing Windmill Smashes x 6 each side
3) Plate Standing Bent Arm Torso Twists x 12 each side
I) 10 H.I.I.T Rounds
1) Jump Rope @ 90% of Maximum Effort x 60 sec's
2) Heel Walks (Dorsal Flexion / Toes Up) x 60 sec's
J) 5 Shadowboxing Rounds
1) Punches, Kicks, Elbows and Knees x 2 min's
2) Recovery x 30 sec's