M.I.T Power Program Day 2
A) Warm Up: 2000m Row on Concept II Rowing Machine @ Pogressive Pace
B) 4 Super Sets
1) Barbell Back Squats (Heavy) x 8 reps
2) Towel Pull-Ups (on Squat or Power Rack) x 12 reps
3) Recovery x60sec's
C) 4 Explosvie Super Sets (same weight for 1 & 2)
1) Barbell High Pulls x 8 reps
2) Barbell Push Presses x 8 reps
3) Recovery x 60 sec's
D) 4 Triple Sets (same weight for 1 & 2)
1) Weighted Chin-Ups x 8 reps
2) Weighted Parallel Bar Dips x 10 reps
3) Barbell Back Squat Calf Raises (Heavy) x 12 reps
4) Recovery x 60 sec's
E) 4 Super Sets
1) Barbell Behind the Back Shrugs (Heavy) x 8 reps
2) Dumbbell Hammer Curls into Arnold Presses x 12 reps
3) Recovery x 60 sec'
F)** 10 Minute Recovery and Hydration
G) 5 Consecutive Core Circuits
1) Hanging Knee Raises with Medicine Ball between feet x 10 reps
2) Sit-Up Bench DECLINE Leg and Hip Raises (feet to floor) x 10 reps
3) Sit-Up Bench INCLINE Alternating Sit-Ups x 10 reps ea. side
4) Back Extension Side Raises (Hips open toward sky) x 10 reps ea. side
5) Back Extension Alternating Hyper extensions x 10 reps ea. side
H) 10 Sprints
1) Sprint x 100yd's
2) Walk back to starting line
I) Dynamic Yoga x 30min's
B) 4 Super Sets
1) Barbell Back Squats (Heavy) x 8 reps
2) Towel Pull-Ups (on Squat or Power Rack) x 12 reps
3) Recovery x60sec's
C) 4 Explosvie Super Sets (same weight for 1 & 2)
1) Barbell High Pulls x 8 reps
2) Barbell Push Presses x 8 reps
3) Recovery x 60 sec's
D) 4 Triple Sets (same weight for 1 & 2)
1) Weighted Chin-Ups x 8 reps
2) Weighted Parallel Bar Dips x 10 reps
3) Barbell Back Squat Calf Raises (Heavy) x 12 reps
4) Recovery x 60 sec's
E) 4 Super Sets
1) Barbell Behind the Back Shrugs (Heavy) x 8 reps
2) Dumbbell Hammer Curls into Arnold Presses x 12 reps
3) Recovery x 60 sec'
F)** 10 Minute Recovery and Hydration
G) 5 Consecutive Core Circuits
1) Hanging Knee Raises with Medicine Ball between feet x 10 reps
2) Sit-Up Bench DECLINE Leg and Hip Raises (feet to floor) x 10 reps
3) Sit-Up Bench INCLINE Alternating Sit-Ups x 10 reps ea. side
4) Back Extension Side Raises (Hips open toward sky) x 10 reps ea. side
5) Back Extension Alternating Hyper extensions x 10 reps ea. side
H) 10 Sprints
1) Sprint x 100yd's
2) Walk back to starting line
I) Dynamic Yoga x 30min's