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Train Like Mike 8.23.17

EQUIPMENT
Barbell and weights
Dumbbell
Concept 2 erg
Pull up bar

NOTE FROM MIKE
Hey now, HUMP DAY. Man, this feels like a long week. Perfect time to do some upper body strength work. We will throw in barbell floor presses today for a nice variation on our pressing movements. For the pull ups, they do not need to be unbroken, just strict. Try your best to stay hollow as well. We are also continuing to work on our strict handstand push ups. If you do not have them, here is a great video to help you with your scaling. The finisher today is straight forward. Repeat speed and then go faster. Let’s have a day!

WORKOUT KEY
RNFT = rounds not for time
BB = barbell
EOMOM = every other minute on the minute
DB = dumbbell
m = meters

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MIKE’S WORKOUT
Time Required: 75 minutes

Focus: Upper body strength

  • 4RNFT
    • 8 BB floor press @ 65-70%
    • 10-12 strict pull ups
  • 5RNFT
    • 6-8 strict handstand push ups/strict handstand push ups off a box
    • 8 ring rows
  • 3 x 10 seated on ground DB shoulder press
  • 10′ EOMOM
    • 16 alt. DB hammer curls
    • 10 dips

SIMPLY DONE

ADVANCED
5 Rounds for Time
500m row
15 burpees over the erg
INTERMEDIATE
3 Rounds for Time
500m row
15 burpees over the erg
BEGINNER
3 Rounds for Time
500m row
10 burpees over the erg
 —————————————–

Get up.

-Mike