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Train Like Mike 8.31.17

EQUIPMENT
Barbell and weights
Kettle bell
Assault bike

NOTE FROM MIKE
We’re almost at that holiday weekend! Today we will have a lower body strength focus, with the main portion of the training coming on some heavyish deadlifts. They are all from the dead stop, as we are working on POWER today. For the overhead lunges, pick your own weight that you can successfully complete 5 sets of 12. On the goblet squats, that’s 2 seconds down, 3 at the bottom, stand up, and 1 second breather at the top before the next rep. The finisher today is MAX EFFORT. Scale the weight of the power cleans so that it is difficult, but attainable. The assault bike is a sprint, right into 15 kettle bell swings. It’s going to burn. This will most likely be the hardest workout of the week. Let’s go!

WORKOUT KEY
RNFT = rounds not for time
BB = barbell
OH = overhead
AKBS = American kettle bell swings

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MIKE’S WORKOUT
Time Required: 75 minutes

Focus: Lower body strength

  • 3 x 3 Turkish get ups each side
  • 6 x 5 deadlifts @ 78-83% –> (1.1.1.1.1 tempo)
  • 5RNFT
    • 12 BB OH lunges
    • 6 Goblet squats @ 23×1
  • Core: 2 x 30 hanging knee raises, Tabata hollow hold, Tabata superman hold

TO THE WELL

ADVANCED
6 Rounds, 2:30 rest between rounds
3 Power cleans @ 205/145 lbs.
25/20 calorie Assault bike
15 AKBS @ 70/53 lbs.
INTERMEDIATE
5 Rounds, 2:30 rest between rounds
3 Power cleans
20/16 calorie Assault bike
15 AKBS @ 53/35 lbs.
BEGINNER
4 Rounds, 2:30 rest between rounds
3 Power cleans
20/16 calorie Assault bike
15 AKBS
 —————————————–

Ouch.

-Mike