Train Like Mike 9.21.17
Barbell and weights
Pull up bar
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.
RNFT = rounds not for time
GHD = glute ham developer
AMRAP = as many rounds as possible
Time Required: 75 minutes
Focus: Lower body strength
- 5 x 3 front squats –> building up to a heavy 3 rep max for the day
- 1 Power snatch + 1 hang power snatch + 1 squat snatch + 2 overhead squats –> building, but focus on technique first!
- 6 weighted Russian single leg step ups each leg
- 15 GHD hip extensions
Diamonds on my neck.