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Train Like Mike 9.30.19

EQUIPMENT
Barbell and weights
Pull up bar
Concept 2 erg
Concept 2 bike erg
Concept 2 ski erg
Sandbags

NOTE FROM MIKE
First off, happy belated birthday to the GOAT, my dad! To start out our week, we’re going to do a workout that Sara and I crushed over the weekend. Lots of fun pieces in here: conditioning, strength, and nasty little chipper. If you don’t have a buddy for the chipper, halve the work and take 1:1 rest to work. Let’s boogie.

WORKOUT KEY
EMOM = every minute on the minute
m = meters
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MIKE’S WORKOUT
Time Required: 80 minutes

THUNDER BUDDIES

ADVANCED

5 Rounds for Time:

500m row
1,000m bike

5′ rest

10′ EMOM – 3 deadlifts

5′ rest

10′ EMOM – 3 back squats

5′ rest

For Time (with a partner):

100 calorie ski
80 bench press @ 155/105 lbs.
60 power cleans @ 155/105 lbs.
40 chest to bar pull ups
20 sandbag over the shoulder @ 150/100 lbs.
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Fun with friends.

-Mike