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.

MONDAY

06/29/06: MONDAY

Warm Up: 10 minutes

- band good mornings: 8 reps

- lunge: back foot elevated: 6R/ 6L

- physio ball ham curl: 12 reps

Work: Lower Body

- choose one of the following: squat (front or back), good mornings, dead lift, power clean, snatch, or hang clean

- Option 1: increase poundage from last week by 15 - 20% : 4 sets/ 1 - 3 reps

- Option 2: same poundage as last 2 weeks. Increase reps to 15: perform required reps every 2 minute for 10 minutes. Remaining time of 2 minutes is recovery: 5 sets/ 15 reps

- Option 3: same poundage as last 2 weeks. Keep reps at 10. Perform required reps every minute. Remaining time of minute is recovery. 5 sets/ 10 reps

Work: choose 1 exercise from the above choices. Make it different than what you just completed.

- increase poundage from last week, if you choose the same exerciseas as last week.

- 10 sets/ 1 - 2 reps

Work: Assistance

- ham glut raise: 3 sets/ 8 reps (add band)

- leg extension: 3 sets/ 8 reps

- ab: physio ball ab crunch: 3 sets/ 40 reps 

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