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.

AUGUST: 27 - 31

WEEK of AUGUST 27th

Frequency will continue but with modifications to keep things fresh!!!

- Once again, I'm giving you the lifter the choice of exercises 

Warm Up: 5 minutes

- Choose 1 upper & 1 lower body exercise from the list below to get heated.

- As many sets as time permits: 5 - 12 reps

- LOWER: super mans/ hip rotations (standing or hands & knees/ band or no band)/ body weight squats/ lunges/ hip bridge/ physio ball ham curl

- UPPER: hindu push up/ halo/ pullover/ kettle circle clean: L/ R/ external & internal band work

08/27/18: MONDAY

Work: Kettle full body compound movement

- double kettle HARD clean & press

- 50 total reps: NO more than 5 reps per set

- increase weight BUT DO NOT go too heavy!!! Keep form strict & tight!!!

Work: Upper: 3 sets/ 3 reps on all: No more than 80% of MAX!!!

- chest/ back/ shoulder

Work: Upper Assistance: 3 sets/ 15 reps on all: No more than 60% of MAX!!!

- chest/ back/ shoulder/ triceps/ biceps

- Work: Core: 75 reps

08/28/18: Tuesday

Work: Barbell full body compound

- your chouce

- 50 total reps: No more than 8 reps per set

Work: Lower: 3 sets/ 3 reps on both: 80% of less

- dumbbell RDL

- single leg squat (add weight); L/ R

Work: Lower Assistance: 3 sets/ 15 reps on all: 60% or less

- quad: leg extension & lunge

- ham: ham curl of choice & hip extension

Work: Core: 50 reps

08/29/18 WEDNESDAY

different % (lighter) and different exercises if you want as Monday

- 75 reps: double kettle hard clean & press

- upper: 3 sets/ 6 reps: 70& of max!!!

- upper assistance: 2 sets/ 20 reps

- core: 100 reps

08/30/18: THURSDAY

different % (lighter) and different exercises if you want as Tuesday

- Barbell full body compound

- 75 total reps: no more than 5 reps per set

- lower: 3 sets/ 6 reps: 70% of max!!!

- lower assistance: 2 sets 20 reps

- core: 75 reps

08/31/18: FRIDAY

- Work: 50 reps of each exercise: 50% of MAX or less on both exercise

- kettle clean & press (not hard clean)

- barbell full body compound

- Work: 12 minutes

- complete reps every minute for 12 minutes. Remaining time of minute is recovery

- pull up: 4 reps

- kettle over head swing: 8 reps

- push up: 12 reps

Work: Arms: 5 sets/ 12 reps: 50 - 70% of max

- super set each pairing

- triceps: dumbbell french press/ cable push down

- biceps: seated dumbbell curl/ cable concentration curl

- forearms: barbell wrist curl/ cable reverse curl

WORK: FITNESS: Choose the day & work based on your LIFE schedule.

#1) Tabata: Your choice of cardio

- 10 - 20 minutes: 2 - 4 blocks

- treadmill: start work on incline 5.0

#2) 12 - 15 minutes: 4 - 5 blocks

- 2 minutes continual work/ 1 minute recovery

- burpee: 3 reps

- pull up: 6 reps

- slam ball: 9 reps

#3) 12 minutes

- complete required reps within 1 minute. Remaining time of minute is recovery.

- 1st minute: wall ball: 15 reps

- 2nd minute: box jump (16 - 24" box): 20 reps

- 3rd minute: push up: 25 reps

- Repeat the above 4X

- Optional: take 1 minute recovery on the 4th & 8th minute

 

 

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