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Train Like Mike 9.30.17

EQUIPMENT
Barbell and weights
Jump rope
Concept 2 erg
Pull up bar

NOTE FROM MIKE
Time to finish out the Team Series. Grab your buddy for one more round. Make sure to warm up your back squat before you hop into workout 7. Use a belt, use a spotter, move well. For workout 8, if you do not have chest to bar pull ups, go with regular pull ups. That is an all out sprint. Let’s crush the end of the week.

WORKOUT KEY
n/a

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MIKE’S WORKOUT
Time Required: 75 minutes

PERFORMANCE

Team Series Workout 7

On a 20-minute clock, for max reps/pounds:
Partner 1:
0:00-2:00 Handstand push-ups
2:00-4:00 Rest
4:00-6:00 Double-unders
6:00-8:00 Rest
8:00-10:00 1-rep-max back squat
Then, Partner 2:
10:00-12:00 1-rep-max back squat
12:00-14:00 Rest
14:00-16:00 Double-unders
16:00-18:00 Rest
18:00-20:00 Handstand push-ups

Take a good amount of rest.

Team Series Workout 8

For time:
Partner 1 completes:
1,000-m row
50 thrusters
30 chest-to-bar pull-ups
Then, Partner 2 completes:
1,000-m row
50 thrusters
30 chest-to-bar pull-ups

Men use 45-lb. barbell
Women use 35-lb. barbell

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Enjoy the weekend.

-Mike