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Train Like Mike 9.25.17

EQUIPMENT
Barbell and weights
Pull up bar
Assault bike

NOTE FROM MIKE
Quick hit today to start the week. For the 10 minute EMOM, you must complete both the bench press reps and the pull ups all within one minute. Scale the weight on the clean and jerks in the finisher for you. It should be challenging, but not to the point of failure. Let’s have a great week!

WORKOUT KEY
EMOM = every minute on the minute
BB = barbell

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MIKE’S WORKOUT
Time Required: 45 minutes

Focus: Upper body strength

  • 10′ EMOM – 5 Bench Press @ 195 lbs. + 6 strict pull ups
  • 12, 10, 8, 8 strict BB bicep curls superset w/ 15, 12, 10, 10 ring dips
  • Core – 2 x 20 hanging knee raises, 3 x 15 V-Ups, 50 weighted Russian twists

MONDAY THO

ADVANCED
5 Rounds for Time
15/12 calorie Assault bike
10 Clean and jerk @ 135/95 lbs.
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Bang-a-rang.

-Mike