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Train Like Mike 8.2.17

EQUIPMENT
Barbell and weights
Concept 2 erg

NOTE FROM MIKE
Hump day workout time. We’ll use some rowing to warm up and then build to a heavy triple that we will repeat for 5 sets of front squats. Pick a weight that you will use across all 5 sets. For the EMOM, we will perform 2 clean and jerks, but not touch and go. Reset for each rep. After our sumo deadlifts, we are firing off some near maximal output 500 meter rowing pieces. It is going to burn like hell, especially from piece 3 onward. Keep your length, keep rowing well, and go for it. Do not compromise quality on this. Let’s row some.

WORKOUT KEY
m = meters
EMOM = every minute on the minute

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MIKE’S WORKOUT
Time Required: 75 minutes

Focus: Lower body strength

  • 1,000m row feet out
  • 5 x 3 Front Squats @ 80-83%
  • 8′ EMOM – 2 Clean and Jerk @ 75% –> 1.1 tempo
  • 6 x 8 Sumo Deadlift @ 70%
  • Core: 2 x 25 sit ups, 4 x 20 hollow rocks, 2 x 20 single leg glute bridges each leg

TO THE MAX

ADVANCED
ROW
5 x (500m on/3′ off)
*MAX EFFORT PIECES
INTERMEDIATE

ROW
3 x (500m on/3′ off)
*MAX EFFORT PIECES
BEGINNER

ROW
2 x (500m on/3′ off)
*MAX EFFORT PIECES
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Fire in the hole.

-Mike