Twitter
Facebook
Instagram

Train Like Mike 8.1.17

EQUIPMENT
Barbell and weights
Pull up bar
Jump rope

NOTE FROM MIKE
On this lovely Tuesday, we will be working upper body strength with some power cleans and jump rope to burn it out. The warm up should get you a nice sweat and have your body ready for work. Keep your core tight and glutes engaged on your single arm shoulder presses. Our finisher today is an ascending ladder of power cleans coupled with 30 double unders every round. Grip may start to be a factor, but push right through. This final piece of the workout today is a sprint, so when you want to stop and catch your breath, keep pushing.

WORKOUT KEY
EMOM = every minute on the minute
RNFT = rounds not for time
BB = barbell
DB = dumbbell

—————————————–

MIKE’S WORKOUT
Time Required: 75 minutes

Focus: Upper body strength

  • 10′ EMOM – 20 Double Unders + 1 wall walk
  • 6RNFT
    • 4 BB bench press @ 80%
    • 10 strict chin ups
  • 5RNFT
    • 6 single arm shoulder press each side
    • 8 DB lateral raises
  • 12, 10, 8, 8, 6 Alt. DB bicep curls superset w/ 12, 10, 8, 8, 6 DB skull crushers
  • 6′ EMOM – 10 ring rows + 10 diamond push ups

WE THE BEST

ADVANCED
For Time
1-2-3-4-5-6-7-8-9-10
Power Cleans @ 155/105 lbs.
30 Double Unders each round
INTERMEDIATE
For Time
1-2-3-4-5-6-7-8
Power Cleans @ 135/95 lbs.
30 Double Unders/50 Single Unders each round
BEGINNER
For Time
1-2-3-4-5-6-7-8
Power Cleans
50 Single Unders each round
 —————————————–

Oh that’s good.

-Mike