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Train Like Mike 6.30.20

EQUIPMENT
Barbell and weights
Dumbbells
Box
Med. ball
Bike

NOTE FROM MIKE
Went to the archives for this one. Workout from over 2 years ago. Back to some lifting and technical work today. We’ll start with some heavier back squat triples and move into some hang squat snatches focusing on technique rather than building the load. Get as close to 30 perfect squat snatches as possible. We’ll also hit some hang power cleans and finish them off with push jerks. 10 rounds to find a heavy for the day. Have fun with the burner. Straight forward and effective.

WORKOUT KEY
RNFT = rounds not for time
RDL = Romanian deadlift
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MIKE’S WORKOUT
Time Required: 65-75 minutes

Focus: Lower body strength

  • 5 x 3 back squats @ 80-83%
  • 6 x 5 hang squat snatches –> technically focused over load
  • 10 Rounds – 1 hang power clean + push jerk –> build to a heavy for the day
  • 4RNFT
    • 8 weighted single leg RDL @ 31×1 each leg
    • 20 hip extensions

ROULETTE

ADVANCED

3 Rounds For Time:

30 calorie bike
20 box jump overs @ 24″/20″
10 wall balls @ 30/20 lbs.

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Wild for the night.

-Mike