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Train Like Mike 7.27.17

EQUIPMENT
Barbell and weights
Pull up bar
Dumbbells
Jump rope

NOTE FROM MIKE
Let’s have some fun this Thursday. Strict presses, handstand push ups, muscle ups, dumbbell snatches, and some jumping rope. Scale your reps as necessary. Lots of gymnastics work today to keep improving moving our own body weight well. The finisher today is a tasty one. Dive right in and enjoy the burn.

WORKOUT KEY
EOMOM = every other minute on the minute
BB= barbell
DB = dumbbell

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MIKE’S WORKOUT
Time Required: 75 minutes

Focus: Upper body strength

  • 4 x (3′ on/:30 off) jump rope
  • 3 x (5 hand release push ups into wall walk w/ :30 hold)
  • 6 x 3 Strict Press @ 80%
  • 10′ EOMOM
    • 5-8 Handstand push ups
    • 8-10 strict chin ups
  • 4 x 8 Strict BB bicep curls superset w/ 15 diamond push ups
  • Core: 3 x 15 toes to bar, 3 x 20 hip extensions, 2 x 1′ front plank

PUMP AND JUMP

ADVANCED
5 Rounds for Time
75 Double Unders
12 alt. DB snatches @ 80/55 lbs.
5 bar muscle ups
INTERMEDIATE

5 Rounds for Time
50 Double Unders/80 single unders
12 alt. DB snatches
5 chest to bar pull ups
BEGINNER

4 Rounds for Time
80 single unders
10 alt. DB snatches
5  pull ups
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Piece of cake.

-Mike