- Moving Mountains
This week at Moving Mountains- 02/22
Updated: Feb 22

Winter MTN Power- Week 4
Why throw in the spine mobility work?
The upper back (throacic spine) is one of the biggest points of pain and tightness in the general public. One big reason why we work on it specifically for skiing is because changing direction and turning require harmonious rotation of the trunk (thoracic cage). Thoracic tightness with rotation and extension can reduce your ability to turn your shoulders while skiing. Thoracic mobility is also essential because allows for independent upper and lower body separation—the mark of an expert skier.
In other news... I am coming back! Slowly but surely. Come see me and maybe even meet Harvey on Tuesday's for the 5:30 pm MTN Conditioning class. I'll also be there for your 2/28 Saturday Sweat sesh. I can't wait to catch up with all of you! -Megan
Monday- MTN Strength
Set 1
Build to a 75% Front Squat then...
Front Squat/Back Squat 5-4-3-2-1 reps (as fast as possible with control) @ 75% of Front Squat Max perform 5 FS then 5 BS then 4 FS then 4 BS, etc.
NO BB SET-
Landmine Back Squat to Front Squat- Increasing weight as reps decrease. 30 sec wall sit after each set. Example 5 BS, 5 FS, 30 sec sit...
Set 2
3 - 4 min AMRAPS w/ 1 min rest between sets
AMRAP 4
5/5 Front Rack DB Walking Lunge
3 Scotty Bobs
1 MIN REST
AMRAP 4
6 Devil Press
3/3 Lateral Lunge to Bent Over Row
1 MIN REST
AMRAP 4
8 Box Jumps
8/8 Lateral Med Ball Toss
FOCUS
Tuesday- MTN Conditioning
IWT Day
Set 1
3 Rounds
8 Two Arm KB Squat Clean
4/4 Renegade Rows
60 sec Row
60 sec Rest
3 Rounds
4/4 DB Tempo Bulgarian Split Squat 3/1/1
4 Box Jumps
400/500m Bike
Rest 60 sec
Set 3- FOCUS Work
Wednesday- MTN Strength
Set 1
7 Rounds
3 Power Clean + Push Press
2/2 Burpees Over the BB - be explosive!
10/10 Plank w/ Shoulder Taps
Set 2
5 Round Grind
30 sec Fan Bike Sprint
5 Dumbbell Front Squat
10 Jump Squats w/ 3 sec pulse at bottom
5 KB Floor Press
12/12 Rotating Med Ball Wall Throw
FOCUS
Thursday- MTN Conditioning
Set 1
4 Rounds
10/10 DB Box Step Ups- Heavy ish. Control in Both Directions
12 DB Thrusters- Quick Explosive
6/6 Off set Push Up on DB
8/8 Lateral Squat Walk w/ Forward Push. ( Use single DB instead of plate)
10/10 Kneeling Plate 1/2 Moon
Set 2
4 Rounds for Time
Moving Mountains Mini Leg Blaster + Scotty's
10 Air Squats
5/5 Lunges
5/5 Jumping Lunges
10 Jump Squats
3 Scotty Bob
*Note
Round 1,3- Reg Lunges
Round 2,4- Curtsey's and Skaters
FOCUS
Friday- MTN Strength
Set 1
E2MOM x 5 sets
5 OHP @ 75%- focus on control
Immediately followed by
5/5 alternating DB snatch
Set 2
Try get up and down the ladder or as Far as You Can Get in 10 Min:
*Burpee note- reps = total burpees. ex 6=3/3
6 Burpee over BB (lateral hop no rotation)
6 BB Deadlifts
6 Power Clean + PP
12 Burpee Over BB
6 BB Deadlifts
6 Power Clean + PP
18 Burpee's
6 DL
6 Power Clean + PP
24 Burpee Over BB
6 BB Deadlifts
6 Power Clean + PP
30 Burpee's
6 DL
6 Power Clean + PP
REVERSE
FOCUS
Saturday Sweat
8 am
Free Community Workout
Sign up is required. All are welcome!
Non members email megan@movingmountainsmt.com to get signed up.