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Train Like Mike 9.26.17

EQUIPMENT
Barbell and weights
Concept 2 erg
GHD

NOTE FROM MIKE
Tuesday is going to be a glute burner. We will be working accessory work in the warm up and building to some heavier weight tempo back squats. That tempo dictates a 3 second descent, 1 second pause at the bottom, stand up, 1 second pause at the top before the next squat. Keep that core tight. For the finisher today, we are emptying the tank. The row is going to be the longest part of each round, but the deadlifts are going to burn your legs, grip, and posterior chain real nicely. If you need to break up the deadlifts into sets, take quick breaks and get back to the bar. Ideally, everything is unbroken. Really push yourself on this one.

WORKOUT KEY
BB = barbell
RNFT = rounds not for time
DL = deadlift
GHDSU = glute ham developer sit up

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MIKE’S WORKOUT
Time Required: 75 minutes

Focus: Lower body strength

  • 4 x 8 BB good mornings
  • 6 x 5 back squat @ 75-78% –> tempo 31×1
  • 4RNFT
    • :30 Front Rack static hold + 20 alt. front rack lunges + :30 front rack static hold
  • 6 sets to build to a heavy squat snatch for the day

HE GONE

ADVANCED
3 Rounds for Time
25/20 calorie row
15 DL @ 225/155 lbs.
10 GHDSU
INTERMEDIATE
3 Rounds for Time
20/16 calorie row
15 DL @ 185/135 lbs.
10 sit ups
BEGINNER
3 Rounds for Time
15/12 calorie row
15 DL @ 135/95 lbs.
10 sit ups
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Burn that high octane.

-Mike