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Train Like Mike 8.4.17

EQUIPMENT
Barbell and weights
Concept 2 erg
Jump rope
Pull up bar

NOTE FROM MIKE
Upper body day and then Sara and I are headed to Madison for the CrossFit Games. Little bit more involved warm up today to get the blood pumping. Straight forward strength today with a lovely rowing and push up combo to finish the day. Enjoy it.

WORKOUT KEY
E3MOM = every third minute on the minute
DU = double unders
RNFT = rounds not for time
BB = barbell
EOMOM = every other minute on the minute
m = meters

—————————————–

MIKE’S WORKOUT
Time Required: 75 minutes

Focus: Upper body strength

  • 15′ E3MOM warm up
    • 15/12 calorie row
    • 30 DU + 5 pull ups
    • 6 burpee box jump overs
  • 5RNFT
    • 5 Touch and Go BB push press @ 70%
    • 8 Pendlay Rows @ 70%
  • 10′ EOMOM
    • 8 strict BB bicep curls
    • 10 strict ring dips
  • Core: 2 x 25 sit ups, 2 x 30 hanging knee raises, 2 x 20 single leg glute bridges each leg

TO THE MAX

ADVANCED
For Time
1,000m row
100 push ups
500m row
50 push ups
250m row
25 push ups
 .

INTERMEDIATE

For Time
750m row
75 push ups
350m row
35 push ups
100m row
10 push ups
 .

BEGINNER

For Time
500m row
50 push ups
250m row
25 push ups
100m row
10 push ups
 —————————————–

Time for Madison.

-Mike