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.

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

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