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This Week at Moving Mountains- 11/30


Week 6

Thanksgiving has come and gone and ski season has started. I hope that you all felt strong and ready for opening day 2020. As we move into our season it is perfect timing to wrap up our Phase 1 training.


Next week will be a fun transition week and then we go hard into Phase 2. Phase 2 will focus more on bilateral strength with a continued emphasis on eccentric strength and core strength.


More on that to come! For now, go hard this week. These workouts are ramped up repeats from week 1. Have fun and take note of your progress!


Monday- Strength


Set 1-

5 x 5

Back Squat- Tempo 2/0/2 @80%

5/5 Single Leg Squat- DB Tempo 4/2/1


Set 2-

16 Min EMOM


Min 1-

8 BB Thrusters

8/8 Lateral Hop over BB w/ Touch (TJT over BB)


Min 2-

8 Burpee Pull Ups

8/8 Lateral Hop over BB w/ Touch (TJT over BB)


Tuesday- Endurance


Set 1

6 Rounds E2MOM for 12 minutes


250 m row

6/6 Renegade Rows


Set 2

6 Rounds E2MOM for 12 minutes


KB complex:

8 Bent Over Rows

8 Dual KB Power Clean

8 Strict press

8 FR squat

3/3 Off Set Push ups


Set 3

6 Rounds E2MOM for 12 minutes


250 m row

6 Burpee Over Rower


Wednesday- Strength


Set 1-

Power Clean + PP

Build to Heavy


Then...


2 x 5 Rounds @85%

Power Clean + PP


BETWEEN SETS

10 Overhead Openers


Set 2-

AMRAP 15


6/6 Single Arm OH Reverse Lunge (alternate legs)

5 Scotty Bob's

3/3 Lateral Lunge to BO Row

15 V Ups


Finisher- Optional


MM Leg Blaster

3 Rounds as fast as possible


Thursday- Conditioning


Set 1-

3 Rounds


10/10 Bulgarian Split Squat -Tempo 4/2/1

20 Jump Lunges

10 DB Front Squats -Tempo 4/2/1

10 DB Hop Over w/ Inside Hand Reach (TJT Style)

5 Scotty Bob


Set 2

15 min AMRAP


6 Devil Press

6/6 DB Lateral Step Ups

12/12 Rotating Wall Balls

12/12 DB Pass Throughs


Friday- Strength


IWT Day


3 Rounds


6 DB Bench Press- GO Heavy

10 Push Ups

1 min Box Jumps

60 sec rest


3 Rounds


10 Hang Clean- 65%

5 BB Push Press

2 min Row

60 sec rest


3 Rounds


20/20 DB Plank Passthroughs

5/5 KB Windmills

1 min Lateral Bear Crawls

1/1 Turkish Get Up


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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