MIT Power Program Day 5
A) Warm Up: 2000m Row on Concept II Rowing Machine @ Progressive Pace
B) 4 Super Heavy Sets
1) Barbell Power Rack Deadlift Lock-Outs x 6 reps
2) Recovery x 60 sec's
C) 4 Explosive Sets (with one end of barbell angled down into corner)
1) Barbell Torso Twists from Hip to Hip x 6 ea. side
2) Recovery x 60 sec's
D) 4 Explosive Super Sets (with one end of barbell angled down into corner)
1) Barbell One Arm Bent-Over Rows (with bar between legs) x 8 ea. arm
2) Barbell One Arm Standing Forward Shoulder Presses x 8 ea. arm
3) Recovery x 60 sec's
E) 4 Moderate Sets
1) Barbell One Arm Curl and Overhead Press x 8 ea. arm
2) Recovery x 60 sec's
F) 2 Moderate Sets
1) Barbell Standing Torso Twists with Bar on Shoulders/Traps x 50 reps
2) Recovery x 60 sec's
G)** 10 Minute Recovery and Hydration
H) 3 Consecutive Core Circuits
1) Stability Ball Plate Crunches x 10 ea. side
2) Stability Ball Prone Reverse Hyper Extensions x 10 reps
3) Stability Ball Supine Hamstring Curls with Feet on Ball x 10 reps
I) 3 Consecutive Core Circuits
1) Plate Standing Woodchops x 6 ea. side
2) Medicine Ball Standing Windmill Smashes x 6 ea. side
3) Plate Standing Bent Arm Torso Twists x 12 ea. side
J) 5 Shadowboxing Rounds
1) Punches, Kicks, Elbows, and Knees x 2 min's
2) Recovery x 30 sec's
K) 5 Yoga Sun Salutations
B) 4 Super Heavy Sets
1) Barbell Power Rack Deadlift Lock-Outs x 6 reps
2) Recovery x 60 sec's
C) 4 Explosive Sets (with one end of barbell angled down into corner)
1) Barbell Torso Twists from Hip to Hip x 6 ea. side
2) Recovery x 60 sec's
D) 4 Explosive Super Sets (with one end of barbell angled down into corner)
1) Barbell One Arm Bent-Over Rows (with bar between legs) x 8 ea. arm
2) Barbell One Arm Standing Forward Shoulder Presses x 8 ea. arm
3) Recovery x 60 sec's
E) 4 Moderate Sets
1) Barbell One Arm Curl and Overhead Press x 8 ea. arm
2) Recovery x 60 sec's
F) 2 Moderate Sets
1) Barbell Standing Torso Twists with Bar on Shoulders/Traps x 50 reps
2) Recovery x 60 sec's
G)** 10 Minute Recovery and Hydration
H) 3 Consecutive Core Circuits
1) Stability Ball Plate Crunches x 10 ea. side
2) Stability Ball Prone Reverse Hyper Extensions x 10 reps
3) Stability Ball Supine Hamstring Curls with Feet on Ball x 10 reps
I) 3 Consecutive Core Circuits
1) Plate Standing Woodchops x 6 ea. side
2) Medicine Ball Standing Windmill Smashes x 6 ea. side
3) Plate Standing Bent Arm Torso Twists x 12 ea. side
J) 5 Shadowboxing Rounds
1) Punches, Kicks, Elbows, and Knees x 2 min's
2) Recovery x 30 sec's
K) 5 Yoga Sun Salutations