MIT Power Program Day 4
A) Warm Up: 2000m Row on Concept II Rowing Machine @ Progressive Pace
B) 4 Heavy Compound Sets
1) Barbell Clean and Press x 6 reps
2) Recovery x 60 sec's
C) 4 Explosive Sets
1) Dumbbell Power Snatches x 4 ea. arm
2) Recovery x 60 sec's
D) 4 Triple Sets
1) Dumbbell Swings with Release and Hand Switch at Top x 6 ea. arm
2) Dumbbell Calf Raises with Shrugs x 12 reps
3) Dumbbell Alternating Reverse Lunges x 6 ea. leg
4) Recovery x 60 sec's
E) 4 Super Sets
1) Barbell Standing One Arm Anterior Shoulder Raises x 6 ea. arm
2) Barbell Seated One Arm Wrist Curls x 8 ea. arm
3) Recovery x 60 sec's
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 ea. side
4) Back Extension Side raises (Hips open to sky) x 10 ea. side
5) Back Extension Alternating Hyper extensions x 10 ea. side
H) 10 Sprints
1) Sprint x 100 yd's
2) Walk back to starting line
I) Dynamic Yoga x 30 min's