High Altitude Fitness

Where the locals train

High performance fitness, training and gym for Ketchum, Sun Valley, the Wood River Valley and beyond. Where the locals train.

WEDNESDAY

11/07/18: WEDNESDAY

Warm Up: 10 minutes

15 reps on all

hips: rotations: external & internal/ low back

Work: 15 minutes

perform required reps every 15 seconds

remaining time of 15 seconds is “recovery”

1st 15: kettle clean & press: 4R reps

2nd 15: box jump: 4 reps

3rd 15: kettle clean & press: 4L reps

4th 15: box jump: 4 reps

Work: 10 minutes 70% of max

double kettle hard clean (floor each rep)

6 reps every minute for 10 minutes

remaining time of minute is recovery

Work: 20 minutes: Upper Assistance

5 sets/ 12 reps

2 triceps

2 biceps

1 forearms

TUESDAY

11/06/18: TUESDAY

Warm Up: 15 minutes

treadmill: TURN OFF: incline: 2.0

15 seconds: run: 75 - 80% of a MAX sprint/ 10 seconds transition

15 seconds: body weight squat, jump lunge, push up, OR hindu push up/ 10 seconds transition

15 seconds: recovery/ 10 seconds transition back to treadmill

Work: Barbell Squat (front of back) 10 minutes (not including warm up reps)

70% of max: 5 reps every minute: 50 total

complete 5 reps every minute

remaining time of minute is recovery

Work: Lower Assistance: 50% of max

3 sets/ 15 reps on all

2 quad: machine & dumbbell

2 ham: machine & body weight

Work: Upper Assistance: 70% of max

5 sets/ 7 reps on ALL

1 chest: barbell

1 back: dumbbell

1 shoulder: cable

1 ab: whatever

MONDAY

11/05/18: MONDAY

Warm Up: 12 minutes

3 minutes continual work

1 minute recovery

repeat 3X

double kettles on ALL 3 exercise

clean, hi pull, & front squat (bells in rack)

1st block: 3 reps on all, 2nd block: 4 reps, 3rd block: 5 reps

Work: Power Clean: 10 minutes: (doesn’t include warm up time)

50% of max: 6 reps per minute: 60 total reps

complete reps every minute for 10 minutes

remaining time of minute is recovery

Work: Lower Assistance: 70% of max

4 sets/ 8 reps

1 quad: use machine

1 ham: use body weight

Work: Upper Assistance: 50% of max

4 sets/ 12 reps

1 chest: dumbbell

1 back: cable

1 shoulder: barbell

1 core: whatever

FRIDAY

11/02/18: FRIDAY

Warm Up: 10 minutes

hips/ low back/ core

varying the exercise from Wednesday

12 reps per exercise

Work: 20 minutes

complete required reps every minute for 20 minutes.

remaining time of minute is recovery

Option 1: 4 reps on all

pull up, kettle hi pull: L/ R, box jump

Option 2:

pull up: 4 reps

kettle swing: 6 reps W: 25 - 30 lbs M: 44 - 53 lbs

jump lunge: 8 reps

Option 3:

perform 10 minutes of each above block

Work: Assistance

4 sets/ 20 reps on all

super set each body part

2 triceps

2 biceps

2 forearms

2 core

THURSDAY

11/01/18: THURSDAY

Warm Up: 12 minutes

complete requires reps every minute.

remaining time of minute is recovery.

I will vary the rep range so the first time through is a true warm up & a little more forgiving.

min. 1, 4, 7, 10 slam ball: 20, 20, 25, 30 reps

min. 2, 5, 8, 11 up downs: 15, 15, 20, 25 reps

min. 3, 6, 9, 12 push ups: 20, 25. 25, 30 reps

set your timer to 12 , 1 minute intervals & follow the above exercise & rep counts.

Work: Dead Lift: 10 minutes: 70% of max (work doesn’t include warm up reps)

complete 2 - 4 reps every minute, depending on how you feel & motivation levels.

remaining time of minute is recovery.

Example: Max dead lift: 300 lbs. Work lbs will be 210 lbs

Work: Lower Assistance

3 sets/ 20 reps on each

1 quad

1 ham

Work: Upper Assistance

4 sets/ 6 reps

2 back (don’t do pull ups, you will do them Friday)

1 chest

WEDNESDAY

10/31/18: WEDNESDAY

Warm Up: 10 minutes

8 reps on all: these are just suggestions.

hips: rotations: internal, external, lateral (use versa loop}

low back: supermans, hip extension, OR band good mornings

core: knees to elbows

Work: 10 minutes: Fitness

perform required reps every 15 seconds.

remaining time of 15 seconds is “recovery”

1st 15 sec: kettle snatch: 5R reps OR kettle hi pull: 6R reps

2nd 15 sec: up downs: 4 reps

3rd 15 sec: kettle snatch: 5L reps OR kettle hi pull: 6L reps

4th 15 sec: up downs: 4 reps

Work: 10 minutes: Strength/ Fitness

double kettle HARD CLEAN to over head press

3 - 5 reps every minute for 10 minutes: 70% of max

remaining time of minute is recovery

Work: 15 - 20 minutes: Assistance

5 sets/ 8 reps on ALL

2 triceps

2 biceps

2 core: roll up w/ lbs & mermaids

TUESDAY

10/30/18: TUESDAY

Warm Up/ Fitness: 15 minutes

treadmill: OFF: incline 2

20 seconds: run: 75% of max sprint/ 5 second transition

20 seconds: body weight squat or push up or sit up/ 5 second transition

20 seconds: recovery/ 5 second transition back to the run portiton

Work: Barbell Squat: 10 minutes (not including warm up reps)

40% of max: 80 total reps

8 reps every minute for 10 minutes

remaining time of minute is recovery

Work: Lower Assistance: medium +++ poundage (80%)

5 sets/ 5 reps

quad: 2 exercises

ham: 1 exercise

Work: Upper Assistance: light poundage (50%)

3 sets/ 15 reps

2 chest

1 back

1 shoulder

1 ab

MONDAY

10/29/18: MONDAY

Warm Up/ Fitness: 15 minutes

perform reps continually for 2 minutes.

1 minute recovery

repeat 5X

slam ball: 4 reps

kettle swing: 6 reps

box jump: 8 reps

Work: Power Clean: 10 minutes (Not including warm up reps)

70% of max: 30 total reps

3 reps every minute for 10 minutes

remaining time of minute is recovery

Work: Lower Assistance: 50% of max

10 minutes {just a guideline)

5 sets/ 12 reps

2 hamstring exercises

1 quad exercise

Work: Upper Assistance: 70% of max

20 minutes (just a guideline)

4 sets/ 8 reps

1 chest exercise

2 back exercises

1 shoulder exercise

1 ab

WEEK of 10/22/18

It’s a brave new world!!!

Starting today (10/22/18) a whole new format will be implemented. We have been building towards this for some time (7 years to be exact).

Workouts will still be posted on-line, but the new format will give everyone more freedom. I will “suggest” 1 or 2 base exercises for the days workout & you can fill in the assistance exercises based on your accumulated knowledge & specific needs.

This will allow more freedom, truly making each workout your own.

This format will run through the end of the year (2018)

MONDAY: 10/22/18

Warm Up: 10 minutes

- body weight

Work:

- power clean: 30 - 50 total reps: 60% of max

- barbell bench press: 30 total reps: 70% of max

Work: Assistance

- 15 minutes

Work: 10 -15 minutes

- Fitness

TUESDAY: 10/23/18

Warm Up: 10 minutes

- hips/ low back/ abs

Work:

- barbell squat: 30 - 50 total reps: 50% of max

- barbell row: 30 total reps: 70% of max

Work: Assistance

- 15 minutes

Work: 15 - 20 minutes

- cardio piece of choice

WEDNESDAY: 10/24/18

Warm Up: 10 minutes

- body weight

Work:

- double kettle hard clean to over head press: 30 - 50 total reps: 50% of max

- barbell over head press: 30 total reps: 70% of max

Work: Assistance

- 15 minutes

Work: 10 - 15 minutes

- Fitness

THURSDAY: 10/25/18

Warm Up: 10 minutes

- kettlebell & body weight

Work:

- barbell OR trap bar dead lift: 30 - 50 total reps: 60% of max

- dumbbell chest press: 60 total reps: 50% of max

Work: Assistance

- 15 minutes

Work: 15 - 20 minutes

- cardio piece of choice

FRIDAY: 10/26/18

Warm Up: 10 minutes

- hips/ abs/ low back

Work:

- barbell snatch: 20 - 30 total reps: 70% of max

Work: 15 minutes

- Fitness

- Work: 15 minutes

- Arms

FRIDAY

10/19/18: FRIDAY

Warm Up: 10 minutes

- 2 minutes to complete reps.

- remaining time is recovery

- run: 1/ 10 mile OR row: 150 meters

- up downs: 10 reps

- 2 hand kettle swing: 10 reps

- repeat 5X

Work: repeat 5X

- quad: step ups: plant foot does not come off box/ no touch at top: 5R/ 5L

- back: body weight row: 10 reps

- ham: hip extension: 10 reps

- chest: push up: 20 reps

Work: repeat 4X

- back: double dumbbell row: 15 reps

- chest: incline dumbbell OR incline machine press: 10 reps

- core: wind shield wipers: 10 reps L/ R = 1 rep

Work: repeat 3X/ 20 reps on ALL

- triceps: cable push down

- biceps: cable concentration curl

- forearms: dumbbell REVERSE wrist curl

THURSDAY

10/18/18: THURSDAY

Warm Up: 15 minutes

- Tabata: 3 blocks

- 20 seconds work/ 10 seconds recovery: 8X = 4 minutes

- 1 minute recovery

- cardio piece of choice

Work: Lower: 5 sets/ 5 reps: 65% of max

- single leg squat: hold single dumbbell OR kettle bell at chest level.

- single leg RDL: hold single bell of choice

Work: Lower: 2 sets/ 20 reps: 40% of max

- goblet squat

- band good mornings

Work: 2 sets/ 20 reps

- chest: flat chest press

- back: lat pull down/ Optional: dumbbell shrugs

Work:3 sets/ 8 reps

- shoulder: dumbbell over head press: neutral grip

- biceps: barbell curl

- biceps: trx suspension curl

WEDNESDAY

10/17/18: WEDNESDAY

Warm Up: 12 minutes

- perform reps continually for 3 minutes.

- 1 minute recovery

- repeat 3X

- double kettle clean & press: 4 reps

- pull up: 6 reps

- wall ball: 8 reps

Work: Lower: 5 sets/ 10 reps: 50 - 60% of max

- quad: leg press

- ham: single leg hip bridge (feet elevated): R/ L

Work: Upper: 5 - 7 sets/ 3 reps: 75% of max

- chest: incline barbell OR dumbbell

- back: dumbbell row: R/ L

Work: Upper Assistance: 3 sets/ 20 reps

- shoulders: front plate raise & dumbbell lateral (side) raise

- triceps: dumbbell french press

- core: ab wheel

TUESDAY

10/16/18: TUESDAY

Warm Up: 12 minutes

- complete required every minute for 12 minutes

- remaining time of minute is recovery.

- 1st minute: slam ball: 15 reps

- 2nd minute: double kettle clean: 20 reps

- 3rd minute: 2 hand kettle swing (face level): 25 reps

- 4th minute: push up: 30 reps

- complete the above 3X

Work: Lower: 5 sets/ 5 reps on both: 65 - 70% of max.

- quad: lunge (back foot elevated) add weight

- ham: dumbbell RDL

Work: Lower: 3 sets/ 15 reps on both: 50% of max

- quad: leg extension

- ham: leg curl

Work: Upper: 5 sets on ALL

- shoulder: 5 reps: barbell over head press (front or behind the neck): 70% of max

- chest: 10 reps: pec fly: 60% of max

- back: 15 reps: straight arm lat pull down: 50% of max

- biceps: 15 reps: dumbbell hammer curl: 50% of max

MONDAY

10/15/18: MONDAY

Warm Up: 10 minutes

- complete required reps every minute for 10 minutes.

- remaining time of minute is recovery.

- kettle OR dumbbell snatch: 5R/ 5L

- box jump: 5 reps

- remember, this is a warm up. Weight & box jump height should be less than work weight.

Work: 5 sets/ 12 reps

- ham: ham glut raise OR hip extension

- quad: goblet squat

Work: 4 sets/ 8 reps

- chest: flat barbell & incline dumbbell

- back: cable row & lat pull down

- triceps: dips & push down

- core: mermaids & roll ups w/ lbs: R/ L on both

FRIDAY

10/12/18: FRIDAY

Warm Up: 10 minutes

- supermans: 8R/ 8L

- hindu push up: 8 reps

- hip rotations: internal/ external/ lateral (hands & knees OR standing): 8 reps on all

- sit up: 8 reps

Work: 15 minutes

- complete required reps every minute for 15 minutes.

- remaining time of minute is recovery.

- pull up: 4 reps

- jump lunge: 8 reps (4 per side)

- push up: 12 reps

Work: 4 sets/ 10 reps: 50 - 60% of max

- chest: pec fly

- shoulder: standing cable rear delt: R/ L

- biceps: barbell curl

- biceps: seated alternating dumbbell curl

- forearm: cable reverse curl

- core: ab wheel

THURSDAY

10/11/18: THURSDAY

Warm Up: 12 minutes

- cardio piece of your choice

- 20 seconds work

- 40 seconds recovery

Work: 30 minutes (As many rounds as possible)

- poundage will be NO MORE than 50% of max!!!

- kettle hand pass (alternating swing L/ R): 20 reps

- double kettle squat press: 15 reps

- barbell power snatch: 10 reps

- 1/4 mile OR 400 meters on cardio piece of choice

Work: 5X: 10 minutes

- dips: 8 reps

- dumbbell skull crusher: 12 reps

- cable push down: 16 reps

WEDNESDAY

10/10/18: WEDNESDAY

Warm Up: 10 minutes

- complete reps every minute for 10 minutes

- remaining time of minute is recovery

- kettle hi pull: 3R/ 3L: total: 30R/ 30L

- pull up: 5 reps total: 50 reps

- trx jump squat: 7 reps total: 70 reps

Work: 15 minutes: 70 - 80% of max on both

- use first 5 minutes to get to work weight. These minutes will count towards work

- 10 rounds should be at “work” weight.

- complete required reps every minute.

- remaining time of minute is recovery.

- barbell squat (front or back): 2 reps

- kettle 2 hand over head swing: 3 reps

Work: 5 sets/ 3 reps on all

- 75 - 85 % of max!!!

- chest: barbell press

- dumbbell of hammer row

Work: Core: 3 sets/ 20 reps

- mermaids: L/ R

- wind shield wipers

TUESDAY

10/09/18: TUESDAY

Warm Up: 8 minutes

- perform required reps every minute.

- remaining time of minute is recovery

- lunge: back foot elevated: 8R/ 8L

- box jump: 16 - 24” : 8 reps

Work: 15 minutes: Dead lift: barbell OR trap bar

- Increase weight from last week by approximately 15%

- perform required reps every 1.5 minutes.

- remaining time of 1.5 minutes is recovery.

- Repeat 10X

- 10 reps (100 total reps)

Work: 10 minutes: Repeat 5X: 70 - 80% of max

- barbell over press (front OR behind the neck): 3 reps

- kettle snatch: 2R/ 2L

Work: 2 OR 3 sets (depending on available time)/ 20 reps on ALL

- 40 -50% of max!!!

- chest: machine press of choice

- back: cable row

- shoulder: plate front raise

- triceps: flat dumbbell skull crusher

- biceps: seated dumbbell hammer curl

- core: ab wheel & knees to elbows

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