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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.

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