This Week at Moving Mountains- 2/08

Power Week 3 + Focus- Core

The Core and Winter Sports

We are adding the core focus to this power block to give you that extra edge as we finish up our winter sport training. You will see a core finisher with a simple spine stretch every day, either as an included set or a bonus set.

What exactly is the core? In simple terms, the core is everything connecting the upper body to the lower body, from the tops of the knees to the middle of the chest, wrapping all the way around the body like a thick belt. Everything in your body is incredibly interconnected, which means there are a lot of moving parts in everything we do. Understanding the core in this way allows us to recognize the core’s impact in all of our movements, from sitting to walking to lifting to skiing.

Have fun and work hard. Put intention into each rep. Make it perfect. It will be worth it!

Monday- MTN Strength

Set 1

Build to a moderate Front Squat- 85%

then...

Against a 2 min clock

5 rounds

3 reps Front Squat

5 max height box jumps

Set 2

12 Min AMRAP

12/12 DB Hop Overs

6 Devil Lunges

12/12 DB Hop Overs

8 Devil Press

FOCUS

Tuesday- MTN Conditioning

Set 1

5 Rounds

8/8 KB Front Rack Reverse Lunges

8/8 Jump Lunges

20/20sec single leg plank body saw

Rest as needed

Set 2

5 Rounds

12 Two Arm KB Squat Clean

12/12 Rotating Wall Balls

6/6 Gorilla Rows

60 Single Unders

FOCUS

Wednesday- MTN Strength

Set 1

10-8-6-4-2-1

OH Press

Single Arm DB Press (10/10, 8/8, 6/6...)

Set 2

E5MOM 4 rounds

200m row

15 American KB Swings

6/6 Alt Lateral Lunge w/ Bent Over Row

200m row

FOCUS

Thursday- MTN Conditioning

IWT Day

Set 1

3 Rounds

10 DB Push Press

5 Box Jumps

Row 200m

Rest 60 sec

Set 2

3 Rounds

10 DB Front Squat Squats

4 Burpee w/ Lateral Box Jump

Bike 45 sec

Rest 60 sec

Set 3

3 Rounds

10 KB Deadlift

30 sec Hollow Hold

25m/25m SA KB overhead carry

10x Bent over reverse fly

FOCUS

Friday- MTN Strength

Set 1

Build to a heavy single Power Clean

...

Immediately after each attempt perform 7/5 Assault Bike calories. PUSH!

Set 2

3 Rounds

10/10 DB Lateral Box Step Ups

15 Push Ups

20 Wall Balls

25/25 Plank w/ Shoulder Taps

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.