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.