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Train Like Mike 8.30.17

EQUIPMENT
Barbell and weights
Pull up bar
Med. ball

NOTE FROM MIKE
Half way through the week. Upper body strength and a little jump rope burner to finish off the day. High quality, high output in this strength session. Move well and get better today. Fun week so far, right?!

WORKOUT KEY
RNFT = rounds not for time
BB = barbell

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MIKE’S WORKOUT
Time Required: 75 minutes

Focus: Upper body strength

  • 5RNFT
    • 5 BB strict press @ 70%
    • 8-10 strict chin ups
  • 6RNFT
    • 3 bench press @ 80-85%
    • 6 Pendlay rows @ 75%
  • 4 x 12 Renegade Rows
  • 5RNFT
    • 8 strict BB bicep curls
    • 10 strict ring dips
  • Core: 2 x 30 hanging knee raises, Tabata hollow hold, Tabata superman hold

THE NEXT EPISODE

ADVANCED
For Time
500 Double Unders
INTERMEDIATE
For Time
300 Double Unders/500 single unders
BEGINNER
For Time
300 single unders
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Play nice.

-Mike