- Moving Mountains
This Week at Moving Mountains- 01/04

Week 4
Winter Sport Strength
First full week of 2021! We made it!
We are now 3 weeks into our FOCUS program. Here is a little more on the importance of mobility and our winter sports.
What will improved mobility do to my skiing? Why are we adding this FOCUS work in anyways???
Improve imbalances that often result in one turn being better than the other.
Train longer and harder — Improving mobility helps improve your functional movements patterns, which in turn makes your body more efficient in activating the correct muscles when skiing to help keep fatigue at bay.
Injury Prevention — We ALWAYS come back to injury prevention. :-) With the correct movement patterns and better flexibility your chance of injury will dramatically decrease.
Reduced aches and pains after skiing on the hill — Improving your functional movement patterns will help your body move in the way its designed to leaving you feeling better at the end of a long day skiing.
Monday- Strength
4 Rounds
8 Bench Press- @85% Tempo 2/0/2
12 Bent Over Rows- DB Tempo 2/0/2
NO BB Set- Sub DB's
Set 2
5 Rounds For Time
Barbell or KB/DB Complex
400m Row
5 Deadlift
5 Hang Clean
5 Front Squat
5 Push Press
3/3 Burpee w/ Lateral Hop Over Bar
FOCUS Work
Tuesday- IWT Day
Set 1-
3 Rounds
6/6 KB or DB Front Rack Weighted Lunges
6 Thrusters w/ Lateral Step
Bike 90 sec
Rest 60 sec
Set 2
3 Rounds
5 Devil Press
5 Scotty Bobs
Row 400m
Rest 60sec
Set 3
3 Rounds
12 Tall Kneeling DB curl and press
12/12 Plank walk ups
12 Bent Over Rows
30 Plank Jacks
FOCUS Work
Wednesday- Strength
Set 1-
5x3
Hang Clean
Build to Heavy 3
No BB- Clean Set
KB Flow
6-8-10-8-6
KB Power Clean and Push Press
Dual KB Hang Squat Clean
Goblet Lateral in and Out Squat
Push up with Forward Reach (total push ups)
Set 2
Partner set- "Tied for Gold"
30-20-10
KB Swings
DB or KB Hang Squat Clean
30-20-10
Wall Balls
Push Ups
30-20-10
Cal Row
Burpee Over Rower
30-20-10
OH Plate Walking Lunge
Russian Triangle
Core Finisher- Bonus
20 sec mvmt- 10 sec ISO Hold
Tabata 1
Bear Stance Hip Drops- Bear Hold
Leg Lifts
Tabata 2
Body Saw Plank- plank hold
Alt Leg V Ups
Thursday- Conditioning
8 Min AMRAP
5/5 Lateral Lunge w/ BO Row
5/5 Front Loaded Box Step Ups
5 Ring Rows
2 min Rest
8 min AMRAP
10 American KB Swings
5/5 Rotating Squat Jumps
5 Push Ups
2 min rest
8 min AMRAP
200m Row
5 Pull Ups
Core
2 Rounds
15/15 Single Leg V-Up
10/10 Lateral Bear crawls
5/5 Renegade Rows
FOCUS Work
Friday- Strength
Deadlift -
10-8-6-4-2-1 Reps of:
Deadlift
1 lap- Banded Lateral Squat Walk between DL sets
Set 2
Buy In: 1500m Row
+
AMRAP 12
5 Front Squats @70%
10 Wall Balls
5/5 Scotty Bobs
5/5 OH Walking Lunges
FOCUS Work
Saturday Sweat
8 am
Free Community Workout
Sign up is required. All are welcome!
Non members email megan@movingmountainsmt.com to get signed up.