Twitter
Facebook
Instagram

Train Like Mike 7.25.17

EQUIPMENT
Barbell and weights
Assault Bike
Med. ball
Dumbbells/kettle bells

NOTE FROM MIKE
This one is a spicy one. We are working a serious barbell complex today and building weight as we continue to progress through the sets. There is obviously a high focus on technique today, so if one of these movements is difficult for you, take the time and work on your movement instead of chasing a big number on the bar. We will then work some single leg work since we could all use some. To finish today, we will be doing 3 rounds at an all out sprint pace with 2 minutes rest between rounds. Do your best to repeat speed and push yourself beyond your comfort zone.

WORKOUT KEY
EOMOM = every other minute on the minute
RNFT = rounds not for time
RDL = Romanian deadlift

—————————————–

MIKE’S WORKOUT
Time Required: 75 – 85 minutes

Focus: Lower body strength

  • 10′ EOMOM
    • 1′ of single unders
    • 8 med. ball cleans
  • 8 Rounds Building Weight
    • 3 clean grip deadlifts + 1 Power clean + 1 hang power clean + 1 squat clean + 1 hang squat clean + 2 front squats + 1 push jerk
  • 4 RNFT
    • 8 Bulgarian split squats each leg
    • 8 single leg RDL each leg
  • Core: Tabata hollow hold

LET’S GO CRAZY

ADVANCED
3 Rounds, 2′ rest between rounds
25 Power snatches @ 75 lbs.
20 wall balls @ 20/14 lbs.
15 calorie Assault bike
INTERMEDIATE

3 Rounds, 2′ rest between rounds
20 Power snatches
15 wall balls
15 calorie Assault bike
BEGINNER

3 Rounds, 2′ rest between rounds
15 Power snatches
12 wall balls
12 calorie Assault bike
—————————————–

That’ll wake you up.

-Mike