Week 1, day 6. Coming to the end of the first 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
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
6x6 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.
D1) Push Press
Over the course of 5 sets, build to a heavy set of 3 demo
D2) Mixed Grip Pull-up
E1) Anchored Leg Lower
E2) Reverse-Grip Barbell Curl
4x8 w/ slow, 5-sec descent demo
F) Weighted Prone Neck Extension
AM) Cold shower, 10-60 seconds NO HESITATION getting in = victory
PM) Do you have a monthly budget, or are you flying by the seat of your bank account? Calculate your monthly expenses by scouring a month of bank statements, and put them in an Excel spreadsheet next to your income. How much are you saving each month?
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!