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Train Like Mike 5.23.18

EQUIPMENT
Barbell and weights
Dumbbells
Pull up bar
Concept 2 bike erg

NOTE FROM MIKE
Upper body pump session and then some serious engine work on the bike. Great workout to get us through the midpoint of the week. We will absolutely be revisiting this bike work, so record your scores. Be smart on that first piece and continue to drop time through the workout. Time to perform.

WORKOUT KEY
m = meters
EMOM = every minute on the minute
RNFT = rounds not for time
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MIKE’S WORKOUT
Time Required: 65 minutes

Focus: Upper body strength

  • 2,000m bike warm up
  • 10′ EMOM – 5 bench press @ 55% + 5 strict pull ups
  • 5RNFT
    • 20 alt. dumbbell bicep curls
    • 10 dumbbell skull crushers
  • 4RNFT
    • 8 Arnold Press
    • 8 dumbbell straight arm lateral raises

DIESEL

ADVANCED

Bike Erg:

4 x 3,000m bike, 5′ rest between pieces
*Must go faster each piece

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Spin it up.

-Mike