This week at Moving Mountains- 02/22

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.