First time? Check out the Training Guide
Week 2, day 6. Coming to the end of the SECOND week of training here, fellas. Remember, this program is designed so that you can jump in at ANY point. There's no need to start on a specific day or part of the training cycle. I've designed it as such.
I'm anticipating plenty of feedback, so leave a comment with how the workout felt, any problems you encountered, or any questions you have. EVERYBODY should be leaving a comment detailing their performance in each portion!
A) Seated Box Jump
5x3 to the highest possible box demo
B) Goblet Jump Squat
2x8 demo
No need to go heavy here. Explosiveness is the key, so if a weight slows you down too much, you're missing the point.
C) Box Squat
6x5 to a box just below parallel demo
Use the same weight for all sets. As a general rule, you should be able to hit 70-80% of your 1rm back squat for these.
*If you did these last week, we're doing 1 less rep. this week, so increase the amount of weight used.
D1) Push Press
5x3 demo
*Use 80% of last week's heavy 3
D2) Mixed Grip Pull-up
5xMax-2 demo
E1) Anchored Leg Lower
4x10-12 demo
E2) Reverse-Grip Barbell Curl
4x8 w/ slow, 5-sec descent demo
F) Weighted Prone Neck Extension
4x10 demo
DEVELOPMENT:
AM) Cold shower, 10-60 seconds NO HESITATION getting in = victory
If you're enjoying the program, tell your friends about it! The more guys we have on here, the bigger the community gets! Excited to start this journey with you guys!