Twitter
Facebook
Instagram

Train Like Mike 9.21.17

EQUIPMENT
Barbell and weights
Dumbbells/Kettle bells
Pull up bar
GHD
Assault bike

NOTE FROM MIKE
Lots of squats today. We are building to a heavy 3 rep front squat, as well as building up weight in a nice little snatch complex. If this snatch complex is difficult for you, keep it simple and go low weight with a high focus on perfecting the movement. To finish off today, we have a spicy little AMRAP of assault bike, power cleans, and toes to bar. It’s a quick 10 minutes, so make it worth it. Let’s party.

WORKOUT KEY
RNFT = rounds not for time
GHD = glute ham developer
AMRAP = as many rounds as possible

—————————————–

MIKE’S WORKOUT
Time Required: 75 minutes

Focus: Lower body strength

  • 5 x 3 front squats –> building up to a heavy 3 rep max for the day
  • 5RNFT
    • 1 Power snatch + 1 hang power snatch + 1 squat snatch + 2 overhead squats –> building, but focus on technique first!
  • 4RNFT
    • 6 weighted Russian single leg step ups each leg
    • 15 GHD hip extensions

THURSDAY JAWN

ADVANCED
10′ AMRAP
20/16 calorie Assault bike
15 Power cleans @ 155/105 lbs.
10 Toes to bar
INTERMEDIATE

8′ AMRAP
15/12 calorie Assault bike
12 Power cleans @ 135/95 lbs.
10 Toes to bar/hanging knee raises
BEGINNER

7′ AMRAP
10/8 calorie Assault bike
10 Power cleans
8 hanging knee raises
  —————————————–

Diamonds on my neck.

-Mike