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Train Like Mike 8.9.17

EQUIPMENT
Barbell and weights
Assault Bike
Dumbbells
Pull up bar

NOTE FROM MIKE
Hump day, pump day. We’re going to hit some upper body strength and finish it off with some max effort, repeat intervals, because you know, fitness. Use a spotter on the pause bench press. Get in plenty of chest and shoulder mobility before this. For the finisher today, we are looking to repeat max effort, not explode on the first one and go slower the rest of the way. If you don’t have a bike, use another form of erg. Let it rip.

WORKOUT KEY
RNFT = rounds not for time
BB = barbell
DB = dumbbell

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MIKE’S WORKOUT
Time Required: 75 minutes

Focus: Upper body strength

  • 6RNFT
    • 5 BB bench press w/ 2″ pause on chest @ 70%
    • 10 weighted strict pull ups
  • 5RNFT
    • 6 single arm shoulder press each side
    • 8 single arm DB rows each side
  • 10, 8, 8, 6, 6 Alt. DB bicep curl superset w/ 10, 8, 8, 6, 6 DB skull crushers
  • Core: 40 sit ups, 4 x 12 superman extensions

LEMON HILL

ADVANCED
6 Rounds, 1:30 rest between rounds
20/16 calorie Assault bike
12 Alt. DB snatch
10 Chest to bar pull ups
INTERMEDIATE

5 Rounds, 1:30 rest between rounds
15/12 calorie Assault bike
12 Alt. DB snatch
10 pull ups
BEGINNER

5 Rounds, 1:30 rest between rounds
10/8 calorie Assault bike
10 Alt. DB snatch
10 jumping pull ups
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Burn it down.

-Mike