- Moving Mountains
This Week at Moving Mountains- 1/18

Week 6
It's our last week of Winter Mountain Strength and our Hip Focus work. Next week we have a "fun" transition week and then we jump right in our Power Block. Winter Mountain Power starts February 1st. Get ready to sweat!
If you enjoyed the hip work that we have done in the last 5 weeks let us know! This mobility work is just a small part of what you can be doing to improve and maintain your hip. Remember, lack of strength and mobility in the hips is probably not felt in the hips... If you are battling low back pain or knee pain when you ski or ride it's possibly your hips fault! Keep working on them! It really is ALL IN THE HIPS.
If you want access to these exercises and more reach out to Meg!
Monday- Strength
Set 1-
8 x 4
Deadlift
Sets 1-6
Increase weight to 85%
Sets 7 and 8 at 85%
30 sec each side
Dynamic Couch Stretch between Sets
Set 1- No BB option
5x5 (5/5 for single sided movements)
Sets 1-3 Increase weight, Set 4-5 Stay at heaviest
DB, KB, or Land Mine Deadlift
DB Walking Lunge to Single Leg DL
Set 2-
AMRAP 15
12/15 Cal Assault Bike
6/6 DB Front Loaded Lateral Step Up and Over Box/Bench/Stack (keep center foot onbox)
8/8 Bear Stance Renegade Row
20 Wall Balls
Cash out- As fast as possible
50 Push ups
50 Chin Ups/Supinated Ring Row
*Break up reps as needed to keep up the pace.
Tuesday- IWT Day
Set 1-
4 Rounds
8/8 DB/KB SA Snatch
60 sec Row (increase pace every 20 sec)
60 sec Rest
Set 2-
4 Rounds
5/5 KB Front Rack Step Ups
10/10 Plank w/ Shoulder Taps
30 sec bike sprint
Rest 60 sec
Set 3-
3 Rounds
5/5 Split Stance Bent Over KB Row
10/10 Bird Dogs
10 KB pull overs
30-45 sec feet elevated plank
Wednesday- Strength
Set 1-
4 Rounds
5 Bench Press
---@85 Tempo 2/0/2
10 Bent Over Rows- DB
--- Challenging Dumbbell weight. Tempo 2/0/2
* Really concentrate on the tempo.
Set 2-
4 Round GRIND
300m Row
8 Lateral Font Rack Squat Walk- R lead
10 Box Jumps
8 Lateral Squat Walk- L lead
10/10 Jump Lunges
Thursday- Conditioning
Set 1-
4 round Grind
5 DB Bulgarian Split Squats- Right Side- 2/0/2 Tempo
5 Front Rack Reverse Lunge to Step Up- Right Side
Repeat Both on Left Side
5/5 Renegade Row
Set 2-
E4MOM- 4 Rounds, 16 minutes
8 Mr. Spectacular
8/8 KB/DB OH Walking Lunge
8/8 DB/KB Hop Over w/ TJT Reach
30 sec Jump Rope
Friday- Strength
Set 1-
Hang Power Clean
12 Min to find Touch and Go Double
Then...
3 MIN AMRAP
(As Many Reps as Possible)
Power Cleans
75% of heaviest double from the first part
Set 2-
Against a 3 min clock- 5 Rounds
Rest 45 seconds between Rounds
4 Front Squat
2/2 Front Rack Reverse Lunge
4 Push Press
4/4 Burpee w/ Lateral Hop Over Bar
MAX Row in remaining time.
Saturday Sweat
8 am
Free Community Workout
Sign up is required. All are welcome!
Non members email megan@movingmountainsmt.com to get signed up.