Man 2.0 Engineering the Alpha (33 page)

  Pause, then push yourself back to the starting position.

 C2 
Jump Squat
10 reps

  Place your fingers on the back of your head and pull your elbows back so that they're in line with your body.

  Dip your knees in preparation to leap.

  Explosively jump as high as you can, while keeping your hands behind your head as you jump.

  When you land, immediately squat down and jump again.

 C3 
Plank
30 seconds

 

Perform C1–C3 in a circuit fashion, resting no more than 15 seconds between exercises. Perform 2 circuits, resting 30 seconds between circuits.

 

PHASE I, WORKOUT 3

 A 
Barbell Deadlift
6–8 reps

  Load a barbell and roll it up against your shins.

  Bend at your hips and knees, and grab the bar with an overhand grip that's about shoulder-width.

  Without allowing your lower back to round, stand up, thrust your hips forward, and squeeze your glutes.

  Pause, then lower the bar back to the floor while keeping it as close to your body as possible.

 

Perform 3 sets of deadlifts, resting 3 minutes between each. Warm up slowly and work up to your actual training weight. After your last set, rest 2 minutes and proceed to the next circuit.

 B1 
Javelin Press
6–8 reps

 B2 
Goblet Squat
10 reps

 B3 
Inverted Row
6–10 reps

  Grab a stationary bar with an overhand, shoulder-width grip. Your arms should be straight and your body should form a straight line from your shoulders to your ankles.