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This Week at Moving Mountains- Sept 21st


Week 3


Monday-


FOCUS Work


Set 1-

E2MOM x 5 sets


3 reps Tempo Bench (70%) 3 seconds down, explode to lockout

Immediately followed by Max set of Explosive

Push Ups w/ Forward Reach


Set 2-

For Time:


10-14-16-14-10

American KB Swings

2 Arm Squat Cleans

Burpee w/ Single Leg Lateral Hop

Strict Pull Ups/Ring Rows


Tuesday-


FOCUS Work


Set 1-

5 rounds


6 Deadlift

6 Hang Power clean

1 lap Front Rack Walking Lunges

6 Push Press

200m Run


Set 2-

Power Tabatas

20 secs Work 10 sec rest/transition

Alternate Moves


T1-

Bent Over Rows

Ring Rows


T2-

KB or DB Bulgarian Split Squat

KB or DB Swings


T3-

Thruster w/ Lateral Step

Dumbbell Pass Throughs


Wednesday-


FOCUS Work


E3MOM x 5 sets


Back Squat 2 reps (build to 85-95%)

Immediately followed by either

20 lateral hops over DB or

20 Double Unders/50 SU

Alternate Sets- Set 1,3,5 Hops over DB, 2 and 4 Jump Rope


Set 2

5 Rounds


8 Power Cleans + Push Press

8/8 Reverse Lunge w/ Rotating Med Ball Toss (inside leg forward)

Run 200 Meters

Rest 30 sec between Rounds


Thursday-


FOCUS Work


E3MOM- 5 ROUNDS


200 m Row

6/6 Burpee to Single Arm DB Snatch- aka "The Tress"


Set 2

E2MOM- 5 ROUNDS


5 Mr. Spectacular

12 Box jumps


SET 3

E2MOM- 5 ROUNDS

200m Run

30 sec plank walkups


Friday-


FOCUS Work


Build to Heavy single DL

Immediately after each attempt

6-10 pulls on rower for max wattage


Set 2

15 MIN AMRAP


10 DB Snatch R Arm

1 lap Lateral Squat Walk- SA Front Loaded

4 Burpees Facing Dumbbell

10 DB snatch L Arm

1 lap Lateral Squat Walk- SA Front Loaded

4 Burpees Facing Dumbbell


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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