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Micah

Micah Macbeth, male, 39

Workouts by Micah

See detailed, easy-to-follow instructions for workouts created by Micah.

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  •    

    KB Snatch, KTE, KB Swings

    Amrap of the three

     
    • Effort
     
    • Arms
    • (Biceps, Forearms),
    • Back
    • (Middle Back, Outer Back, Upper Back),
    • Core
    • (Abs, Lower Back, Obliques),
    • Legs
    • (Buttocks, Hamstrings, Quadriceps),
    • Shoulders
    • (Front Shoulders, Rear Shoulders, Upper Shoulders)
  • Back Squat

    Back Squat 1 RM

    Max effort at 1 Rep

     
    • Weight Training
     
    • Core
    • (Abs, Lower Back),
    • Legs
    • (Buttocks, Calves, Hamstrings, Quadriceps)
  •    

    5-4-3-2-1 - MU, DL, Tall Box

    ladder style workout, starting with 5. sub 3 pull-ups/3 dips for each MU not done.

     
    • Power
    • Timed
     
    • Arms
    • (Biceps, Forearms, Triceps),
    • Back
    • (Middle Back, Outer Back, Upper Back),
    • Chest
    • (Chest, Upper Chest),
    • Core
    • (Abs, Lower Back, Obliques),
    • Legs
    • (Buttocks, Calves, Hamstrings, Quadriceps),
    • Shoulders
    • (Front Shoulders, Upper Shoulders)
  •   

    7 Rounds - PP & HSPU

    7 Rounds of Push Press and Hand Stand Push Ups

     
    • Gymnastic
    • Power
    • Timed
    • Weight Training
     
    • Arms
    • (Triceps),
    • Back
    • (Middle Back, Upper Back),
    • Chest
    • (Upper Chest),
    • Core
    • (Abs, Lower Back),
    • Legs
    • (Buttocks, Calves, Hamstrings, Quadriceps),
    • Shoulders
    • (Front Shoulders, Rear Shoulders, Side Shoulders)
  • Front Squat

    Front Squat 5x4 @ 75%

    A workout consisting of Front Squat

     
    • Weight Training
     
    • Core
    • (Abs, Lower Back),
    • Legs
    • (Buttocks, Calves, Hamstrings, Quadriceps)
  • Row

    Row - 30 Sec Interval

    30 secinds on, 30 seconds off for 5 rounds

     
    • Aerobic
    • Effort
     
    • Arms
    • (Biceps, Forearms),
    • Back
    • (Middle Back, Outer Back, Upper Back),
    • Core
    • (Abs),
    • Legs
    • (Buttocks, Calves, Hamstrings, Quadriceps),
    • Shoulders
    • (Rear Shoulders)
  • Full Power Clean

    Clean 5x3 @ 80%

    5 Sets of 3 at 80% of your 1 rep max

     
    • Power
    • Weight Training
     
    • Arms
    • (Forearms),
    • Back
    • (Middle Back, Upper Back),
    • Core
    • (Abs, Lower Back),
    • Legs
    • (Buttocks, Calves, Hamstrings, Quadriceps),
    • Shoulders
    • (Front Shoulders, Side Shoulders)
  •    

    500m Row (ends), 3 Rds F Squat, Ring PU

    500m Row (ends), 3 Rds F Squat, Ring PU

     
    • Timed
     
    • Arms
    • (Biceps, Forearms, Triceps),
    • Back
    • (Middle Back, Outer Back, Upper Back),
    • Chest
    • (Chest, Upper Chest),
    • Core
    • (Abs, Lower Back),
    • Legs
    • (Buttocks, Calves, Hamstrings, Quadriceps),
    • Shoulders
    • (Front Shoulders, Rear Shoulders)
  • Full Power Clean

    Clean, 3x3 @ 85%

    Clean, 3x3 @ 85%

     
    • Power
    • Weight Training
     
    • Arms
    • (Forearms),
    • Back
    • (Middle Back, Upper Back),
    • Core
    • (Abs, Lower Back),
    • Legs
    • (Buttocks, Calves, Hamstrings, Quadriceps),
    • Shoulders
    • (Front Shoulders, Side Shoulders)
  • Shoulder Press

    Press 5x4 @ 75%

    Press 5 sets of 4 at 75% of 1 rep max

     
    • Timed
    • Weight Training
     
    • Arms
    • (Triceps),
    • Back
    • (Upper Back),
    • Chest
    • (Upper Chest),
    • Shoulders
    • (Front Shoulders, Side Shoulders)
 Any Muscles
Arms
Back
Chest
Core
Legs
Shoulders