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Train Like Mike 8.28.17

EQUIPMENT
Barbell and weights
Pull up bar
Med. ball

NOTE FROM MIKE
One official week of summer left. Let’s rock this. Serious barbell work today. Get in plenty of mobility and warm up because we are moving lots of weight. For the box squats, control yourself all the way down to the box, not 75% of the way and then fall down. Quality must be high. Our finisher today is 5 rounds for time of deadlifts and heavy wall balls. Mentally and physically prepare yourself for some serious burn. We own this week.

WORKOUT KEY
BB = barbell

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MIKE’S WORKOUT
Time Required: 75 minutes

Focus: Lower body strength

  • 5 x 6 BB good mornings –> building weight, but still light weight
  • 7 x 3 Box Back Squats @ 80% (controlled all the way down to the box)
  • 8 Rounds – 1 Power clean + 1 Squat Clean + 1 Push Jerk + 1 Split Jerk –> building weight
  • Core: 40 sit ups, 2 x 20 hanging knee raises, 20 single leg glute bridges per leg, 50 weighted Russian twists

OFF THE BEATEN PATH

ADVANCED
5 Rounds for Time
10 Deadlifts @ 275/185 lbs.
15 wall balls @ 30/20 lbs.
INTERMEDIATE
5 Rounds for Time
10 Deadlifts
15 wall balls
BEGINNER
3 Rounds for Time
10 Deadlifts
15 wall balls
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Just warming up.

-Mike