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Train Like Mike 8.8.17

EQUIPMENT
Barbell and weights
Climbing rope
Rings

NOTE FROM MIKE
Back to grind! Today we are going to work some volume deadlifts around 75% to get our body working again. We’ll then work some back squats to a low box to work our range of motion. Pick your own weight for the barbell overhead lunges. Make them as challenging as possible without failing any reps. Our finisher today is a combination of barbell cycling, ring dips, and rope climbs. Mentally prepare for your grip and forearms to be on fire. Break up reps as necessary, but keep on clipping through. No access to a rope? Substitute 7 pull ups per rope climb.

WORKOUT KEY
m = meters
BB = barbell
OH = overhead

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MIKE’S WORKOUT
Time Required: 75-85 minutes

Focus: Lower body strength

  • 3 continuous rounds
    • 300m row feet out
    • 15 banded good mornings
    • :40 frog stetch
  • 8 x 5 deadlifts @ 72-75%
  • 5 x 5 Box Back Squats @ 75%
  • 4 x 12 BB OH lunges
  • Core: 2 x 30 sit ups, tabata hollow hold, 2 x :30 superman hold

YES YES Y’ALL

ADVANCED
For Time
1 Round of:
30 hang power cleans @ 115 lbs.
15 ring dips
3 legless rope climbs
2 Rounds of:
20 hang power cleans @ 115 lbs.
10 ring dips
2 legless rope climbs
3 Rounds of:
10 hang power cleans @ 115 lbs.
5 ring dips
1 legless rope climb
INTERMEDIATE

For Time
1 Round of:
30 hang power cleans
15 dips
3 rope climbs
2 Rounds of:
20 hang power cleans
10 dips
2 rope climbs
BEGINNER

For Time
1 Round of:
30 hang power cleans
15 dips
3 rope climbs
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We back.

-Mike