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Train Like Mike 9.26.19

EQUIPMENT
Barbell and weights
Kettle bells
Med. ball

NOTE FROM MIKE
We’ve got a fun little clean and front squat complex as our main strength movement today. Build to a heavy weight by the end of your 7 rounds. Throwing overhead squats back into the mix today. If all you can do is an empty bar or even a PVC pipe, do that. This is about improving our skill and quality with a challenging movement. Our finisher is a grinder. Full body is going to be hot by the end of this one. Let’s get it started.

WORKOUT KEY
RNFT = rounds not for time
m = meters
—————————————–

MIKE’S WORKOUT
Time Required: 60 minutes

Focus: Lower body strength

  • 1,000m row feet out
  • 7 Rounds – 3 hang power cleans + 3 front squats –> build to a heavy
  • 4RNFT
    • 8 single leg step ups each leg
    • 6 barbell good mornings
  • 4 x 10 overhead squats @ 55%
  • Core: 2 x 30 sit ups, 3 x 20 weighted side bends each side, 2 x 25 glute bridges

RUN AND GUN

ADVANCED

5 Rounds for Time:

30 wall balls @ 20/14 lbs.
400m run
—————–

Time to shine.

-Mike