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07/26 Summer MTN Power Week 1


Our summer power block is here. This is my favorite block of the year!


Our MTN Strength class will focus on improving anaerobic power. To accomplish this we will use two main training concepts.

  • Contrast Training- Load (back squat) to explode (jump squat).

  • Tempo- Slow control to fast control

Our MTN Conditioning class will focus on aerobic power. This looks like fast bursts of max effort. You will see tabatas, short intense AMRAPS and EMOMS. We will also be integrating the strength movement from the previous day.


Here we go Crew!


Monday- MTN Strength


Set 1

Build to a 60% Back Squat

then...

5 Rounds on a 2:30 clock


4 Front Squats

8 Back Squats


Set 2

12 min AMRAP


6 DB Snatch R Arm

3/3 DB OH Reverse Lunges R Arm

6 DB Snatch L Arm

3/3 DB OH Reverse Lunges L Arm

6/6 Lateral DB Hopover w/ TJT Reach

3 Scotty Bobs


Tuesday- MTN Conditioning


Set 1

5 Rounds


8/8 KB Front Rack Reverse Lunges

8/8 Jump Lunges

20/20sec single leg plank body saw

Rest as needed


Set 2

5 Rounds


12 2 Arm KB Squat Clean

12/12 Rotating Wall Balls

6/6 Gorilla Rows

12/12 Lateral Box Step up with Hop

Rest 30 between rounds


Wednesday- MTN Strength


Set 1

Build to 60-70% OH Press

then...


EMOM 10 minutes


Min 1- 7 Press

Min 2- 10 DB Thrusters


Set 2

3 Rounds- NFT


10/10 DB Lateral Box Step Ups

15 Ring Rows

20 American KB Swings

25/25 Plank w/ Shoulder Taps


Thursday- MTN Conditioning


Set 1

E3MOM

5 Rounds


200m Row

10 Goblet Squats

10 American KB Swings


Set 2

E3MOM

4 Rounds


10 DB thrusters

5/5 Lateral Lunge to Bent Over Row

5/5 DB Plank Pass Throughs


Set 3

E3MOM

3 Rounds


200m Run

5 Devils Lunge

5 Pull Ups or Ring Rows

Last push! Go For it!


Friday FUNday


Buy in

400 m run


150 Box Jump Overs

100 Wall Balls

70 Hang Power Cleans

60 Burpee w/ Lateral Hop Over Bar

50 Pull Ups


Cash Out

400 m Run


Finisher- Coaches Choice


Saturday Sweat with JT

8 am

Free Community Workout

All are welcome! Non members email megan@movingmountainsmt.com to get signed up.

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