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Train Like Mike 5.24.18

EQUIPMENT
Barbell and weights
Dumbbells
Med. ball
Concept 2 erg

NOTE FROM MIKE
Happy Thursday, gang. Bit of power cleans and power snatches to work some technique and explosiveness. We’ve got some single leg work and sumo deadlifts to spice up that posterior chain before we hit 15 minutes of a great time. Rowing and wall balls for dayz. Have at it.

WORKOUT KEY
m = meters
RNFT = rounds not for time
GHDSU = glute ham developer sit up
AMRAP = as many rounds and reps as possible
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MIKE’S WORKOUT
Time Required: 65 minutes

Focus: Lower body strength

  • 1,000m feet out row warm up
  • 8 x 3 touch and go power cleans –> build to a heavy for the day
  • 5RNFT
    • 1 above the knee hang power snatch + 1 below the knee hang power snatch + 1 power snatch + 1 squat snatch
  • 4RNFT
    • 6 weighted Bulgarian split squats each leg
    • 10 sumo deadlifts @ 65-70%
  • 3 x 20 GHDSU, 3 x 20 glute bridges, 3 x 40 Russian twists

RETURN OF THE KING

ADVANCED

15′ AMRAP:

15 wall balls
15/12 calorie row

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Let’s go crazy.

-Mike