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Train Like Mike 7.24.17

EQUIPMENT
Barbell and weights
Dumbbells
Pull up bar
Concept 2 erg
Jump rope

NOTE FROM MIKE
Welcome back, team. To get the week started, we will be working some upper body strength and a slow building burner to finish off the day. Let’s keep the quality super high on the strength portion. Do not compromise range of motion for load. For the finishing piece today, you will most likely have less and less rest each round, so be prepared to move fairly continuously for the second half of the workout. Your heart rate is going to keep climbing and reach a point when it’s just not going to come back down. Push through it and complete the work in the allotted time.

WORKOUT KEY
RNFT = rounds not for time
E3MOM = every third minute on the minute

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MIKE’S WORKOUT
Time Required: 75 minutes

Focus: Upper body strength

  • 800m run warm up
  • 5RNFT
    • 6 BB floor press @ 72-75%
    • 10 Pendlay rows @ 75%
  • 5 x 5 Touch and go push press @ as heavy as possible
  • 10, 10, 8, 8, 6 Alt. DB bicep curls superset w/ max effort ring dips
  • Core: 2 x 25 butterfly sit ups, 2 x 1′ side plank each side, 30 hanging knee raises

LET’S GO CRAZY

ADVANCED
30′ E3MOM
a) 40 Double Unders + 3 burpees
b) 5 chest to bar pull ups + 10 push ups + 15 BW squats
c) 20/15 calorie row
INTERMEDIATE
24′ E3MOM
a) 25 Double Unders/45 singe unders + 3 burpees
b) 5 pull ups + 10 push ups + 15 BW squats
c) 15/12 calorie row
BEGINNER
21′ E3MOM
a) 40 singe unders + 3 burpees
b) 3 pull ups + 6 push ups + 9 BW squats
c) 15/12 calorie row
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That’s how we start the week.

-Mike