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Train Like Mike 8.22.17

EQUIPMENT
Barbell and weights
Kettle bell
Concept 2 erg
Med. Ball

NOTE FROM MIKE
Quick burner yesterday, longer strength work today. We are building to some heavy deadlift doubles over the course of 10 or so sets. Be warm before you even start building. Keep super high quality on the front squats, so go on the lower end of the percentages if you need to. If you have never done a squat snatch, now is the perfect time. Little to no weight, but perfect technique. Our finisher today is cash money. 3 rounds of 800 meter run + 30 heavy wall balls. Let’s rock.

WORKOUT KEY
m = meters
EOMOM = every other minute on the minute
GHD = glute ham developer

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MIKE’S WORKOUT
Time Required: 75 minutes

Focus: Lower body strength

  • 3 continuous rounds
    • 250m row
    • 15 banded good mornings
  • 8, 8, 5, 5, 3, 3, 2, 2, 2, 2 deadlifts –> building weight
  • 5 x 6 front squats @ 75-78%
  • 4 x 3 squat snatch @ 70% (1.1.1)
  • 10′ EOMOM
    • 16 alt. weighted lunges
    • 10 GHD sit ups

NEW PHONE, WHO DIS?

ADVANCED
3 Rounds for Time
800m run
30 wall balls @ 30/20 lbs.
INTERMEDIATE
3 Rounds for Time
800m run
30 wall balls @ 20/14 lbs.
BEGINNER
3 Rounds for Time
400m run
30 wall balls @ 20/14 lbs.
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We back.

-Mike