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Train Like Mike 5.26.18

EQUIPMENT
Barbell and weights
Dumbbells
Med. ball
Concept 2 bike erg

NOTE FROM MIKE
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 up our 4 rounds for time to end the week. I am off to Italy and will do my best to keep getting the workouts to you next week. Just in case that doesn’t work out, go back through and retest some of your favorites. Have a great weekend!

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

4 Rounds for Time:

30 calorie bike
20 hip extensions
10 dumbbell hang clean and jerk

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Let’s go crazy.

-Mike