Rock Hard Challenge 2014 Workout Month 1 Day 2

Rock Hard Challenge 2014 Workout Month 1

Day 2

Total-Body Circuit Training

Circuit I

Repeat circuit three times through before moving on to the next circuit. Rest only 20 seconds between exercises and three minutes at the end of each circuit. 

Exercise	Reps
Hang Clean	6
Wide-Grip Pull-Up	8
Dumbbell Stiff-Leg Deadlift-to-Shrug	10
Rope Pressdown*	12

*Use three-second negatives. Take only one second to lift the weight.

Circuit II

Repeat circuit three times through before moving on to the next circuit. Rest only 20 seconds between each exercise; rest for three minutes at the end of each circuit. 

Exercise	Reps
Kettlebell Clean-to-Lunge	6 (each leg)
Seated Cable Row	10*
Hyperextension	15
Weighted Dip	10

*After initial 10 reps, do a Dropset using about 60% of the original weight; try to get an additional 10 reps.

Circuit III

Repeat circuit five times through. Don’t rest between exercises. Rest for one minute at the end of each circuit. 

Exercise	Reps
Chin-Up	10
Skull Crusher	10