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Train Like Mike 7.29.17

EQUIPMENT
Barbell and weights
Assault Bike
Kettle bells
GHD

NOTE FROM MIKE
Saturday grind time. Throwing in a new movement in the form of Kang squats. Master it first with the empty barbell, and then begin to add weight as your control of the movement becomes greater. It is an accessory/warm up, so never go too heavy with it. We will then be working deadlifts and tempo front squats to end our heavy lifting for the week. To finish it off, we have 10 minutes to empty the tank with biking, med. ball cleans, and GHD sit ups. If you do not have a GHD set up, butterfly sit ups are the sub. Let’s finish the week right.

WORKOUT KEY
DL = deadlift
EOMOM = every other minute on the minute
AKBS = American kettle bell swing
GHDSU = glute ham developer sit up

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MIKE’S WORKOUT
Time Required: 75 minutes

Focus: Lower body strength

  • 12′ Assault bike warm up – :20 firm/:40 light
  • 5 x 5 Kang squats –> focus on moving well, not load
  • 7 x 3 DL @ 80% –> 1.1.1 (All singles)
  • 5 x 6 front squats (heavy as possible) @ 42×1 tempo (4 seconds down, 2 second pause at bottom, up, 1 second at top before next squat)
  • 14′ EOMOM
    • 20 alt. weighted lunges
    • 20 AKBS

SIMPLE AF

ADVANCED
10′ AMRAP
10 calorie bike
10 med. ball cleans
10 GHDSU
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Have a great weekend!

-Mike