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Train Like Mike 8.25.17

EQUIPMENT
Barbell and weights
Med. ball
Concept 2 erg
Pull up bar

NOTE FROM MIKE
Oh YEAH. Friday, y’all. Lots of power today. We are working some touch and go power cleans, back squats, and snatches from the dead stop. What. A. Day. We will finish it off with a tasty 15 minute shot to take us into Saturday. Today is a high quality, high performance workout. Get loose, mobile, and ready to work hard. Time to shine.

WORKOUT KEY
EMOM = every minute on the minute
AMRAP = as many rounds as possible

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MIKE’S WORKOUT
Time Required: 75 minutes

Focus: Full body strength

  • 10 minutes to build to 75% power clean, then,
    • 12′ EMOM – 3 touch and go power cleans @ 75%
  • 5 x 8 back squats @ 70%
  • 5 x 1.1.1 snatch @ 75%
  • Core – 2 x 30 hanging knee raises, 40 sit ups, 50 weighted Russian twists

DOPE

ADVANCED
15′ AMRAP
15/12 calorie row
5 chest to bar pull ups
10 deficit push ups
15 wall balls @ 20/14 lbs.
INTERMEDIATE
12′ AMRAP
15/12 calorie row
5 pull ups
10 push ups
15 wall balls
BEGINNER
12′ AMRAP
10/8 calorie row
3 pull ups
6 push ups
9 wall balls
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Loved it.

-Mike