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Train Like Mike 10.9.19

EQUIPMENT
Barbell and weights
Pull up bar
Dumbbells
Jump rope

NOTE FROM MIKE
Even when you’re tired, just start the session. Scale back the loading if you need to. I certainly did, but this is what I wrote for myself ahead of time. Stick with the heavy 3 rep scheme for the bench press. Let’s go.

WORKOUT KEY
EMOM = every minute on the minute
RNFT = rounds not for time
AMRAP = as many rounds and reps as possible
—————————————–

MIKE’S WORKOUT
Time Required: 60 minutes

Focus: Upper body strength

  • 5 x 3 bench press @ 85% superset w/ 5 weighted pull ups
  • 4RNFT
    • 10 Pendlay rows
    • 10 pike push ups off a box
  • 10′ EMOM
    • 8 dumbbell skull crushers
    • 12 barbell bicep curls

SOUTH STATION

ADVANCED

10′ AMRAP:

35 double unders
7 burpee box jumps @ 24″/20″
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Go Birds.

-Mike