Where the locals train
High performance fitness, training and gym for Ketchum, Sun Valley, the Wood River Valley and beyond. Where the locals train.
Warm Up: Repeat 5X
- run: 2/10 mile OR row/ ski erg: 300 meters
- double kettle clean: 20 reps
Work: Repeat 5 - 7X
- barbell thruster: 12 reps (50% of max OR less)
- slam ball: 15 reps
- jump lunge: 18 reps (9 per side)
- kettle 2 hand over head swing: 21 reps
Warm Up: Repeat 3X
- super plank: 12 reps
- hindu push up: 14 reps
- double kettle clean: 16 reps
Work: Chest: 5 sets on all
- barbell flat press: 50 - 60% of max: 12 reps
- TRX pec fly: 8 reps
- incline dumbbell press: 4 reps
Work: Triceps: 4 sets on all
- incline barbell skull crusher: 15 reps
- cable push down: 10 reps
- dip: 5 reps
Work: Ab: 3 sets
- roll up: 15 L/ 15R: hold kettle or dumbbell
Warm Up: 8 minutes continual
- kettle circle clean: 4R/ 4L
- kettle hi pull: 6R/ 6L
- kettle halo: 8R/ 8L
Work: Assistance Lower
- Hamstring: ham curl of choice: 4 sets/ 15 reps
- Quad: single leg press; L/ R: 4 sets/ 15 reps
Work: Back: 5 sets on all
- pull up (dead hang/ add weight/ neutral grip): 3 reps
- cable row: 70% of max: 6 reps
- straight arm lat pull down: 8 reps
- dumbbell row: 10R/ 10L
Work: Biceps: 3 sets on all
- cable curl: 15 reps
- dumbbell hammer curl: 20 reps
Work: Ab: 2 sets
- ab wheel: 25 reps
Warm Up: 10 minutes
- complete required reps every minute for 10 minutes. Remaining time of minute is recovery.
- up/ downs: 4 reps
- kettle snatch: 4R/ 4L
- slam ball: 4 reps
- Work: Pull
- dead lift: 5 sets/ 6 reps: No more than 70% of max
- Work: Push
- barbell over head press: 5 sets/ 6 reps: front or behind: No more than 70% of max
Work: Assistance
- dumbbell rear delt raise: L/ R: 3 sets/ 20 reps
- rope: external rotation: 125 total reps
- rope: internal rotation: 75 total reps
Warm Up: Repeat 5X
- kettle halo: 12R/ 12L
- roll up: 10R/ 10L
- up/ down: 8 reps
Work: Shoulders/ Back: 2 sets/ 12 - 15 reps on all
- use cable or dumbbells
- front delt raise
- lateral (side) raise: L/ R
- rear delt: L/ R
- dumbbell lat pull over
Work: Arms: 3 sets/ 20 reps
- triceps: floor press: dumbbells w/ pause neutral grip
- biceps: seated dumbbell curl
- forearm: reverse barbell curl
Work: Arms: Drop sets (this is meant to hurt, in a good way!)
- start at 15 reps/ add weight: 10 reps/ add weight 5 reps
- complete 1 exercise move to next: Repeat 2 or 3X depending on desired PUMP.
- triceps: cable push down
- biceps: dumbbell hammer curl OR cable curl
- forearm: barbell curl
Warm Up: Repeat 5X
- run: 1/10 mile OR row/ ski erg: 150 meters
- get up: 4R/ 4L
Work: Repeat 10X
- barbell power clean: 10 reps: (50% of Max or LESS)
- wall ball: 15 reps (Woman: 12 lbs +/ Men: 18 lbs +)
- box jump: 20 reps (keep box height LOW and move fast)
- 1/4 mile of 400 meters of cardio piece of choice
Warm Up: Repeat 5X
- super plank: 8 reps
- hindu push up: 10 reps
- double kettle clean: 12 reps
Work: Chest: 5 sets on all
- barbell press (flat): 4 reps: 70 - 80% of max
- dumbbell press (incline): 8 reps
- cable fly: 12 reps
Work: Triceps: 4 sets on all
- dips
- dumbbell or cable french press: 12 reps
Work: Ab: 5 sets / 10 reps
- mermaid: L/ R
Warm Up: 12 minutes continual
- kettle circle clean: 6R/ 6L
- kettle hi pull: 8R/ 8L
- kettle halo: 10R/ 10L
Work: Assistance Lower
- Hamstring: single leg RDL OR ham curl: 3 sets/ 12 sets
- Quad: lunge: back foot elevated OR leg extension: 3 sets/ 12 reps
Work: Back: 5 sets on all
- dumbbell row: 4R/ 4L: 75 - 85% of max
- pull up: 8 reps
- cable straight arm lat pull down: 12 reps
Work: Biceps: 4 sets on all
- seated incline dumbbell curl: 8 reps
- wide grip barbell curl: 12 reps
Work: Ab: 3 sets
- knees to elbows: 20 reps
Warm Up: 20 minutes
- run: 1/10 mile OR row: 150 meters
- kettle snatch: 8R/ 8L
- kettle goblet squat: 8 reps
- 2 hand over head swing: 8 reps: use same weight as goblet squat
Work: Pull
- dead lift: 5 sets/ 8 reps: keep weight light. No more than 60% of max
Work: Push
- barbell over head press: front or behind: 5 sets/ 8 reps: no more than 60% of max
Work: Assistance
- cable rear delt: l/ R: 3 sets/ 15 reps
- rope: external rotation: 100 reps
- rope: internal rotation: 50 reps
Warm Up: 12 minutes continual
- mountain climbers: 40 reps
- body weight squat: 30 reps
- push up: 20 reps:
- ab: roll up: 10R/ 10L
Work: Arms: 2 sets/ 30 reps
- triceps: cable pushdowns
- biceps: cable curl
- forearms: cable reverse curl
Work: Arms: 3 sets/ 20 reps
- triceps: incline dumbbell skull crusher
- biceps: dumbbell concentration curl: L/ R
- forearms: dumbbell reverse wrist curl
Work: Arms: 4 sets/ 10 reps
- triceps: trx suspension press
- biceps: barbell curl
- forearms: barbell wrist curl
- make no mistake about it, this IS the GUN SHOW
Warm Up: 12 minutes continual
- get ups: 3R/ 3L
- kick thrus with push up: use kettle bells or 12" plyo box: 3 reps
Work: 5 sets on all
- compound Thursday: similar to Monday, just different exercises.
- barbell hang clean to front squat: 9 reps
- dips: 12 reps
- dumbbell RDL: 15 reps
Work: Ab: 3 sets/ 25 reps of each
- ab wheel
- physio ball ab crunch
Warm Up: 10 minutes continual
Ladder: perform 2R/ 2L of each exercise, 4R/ 4L, 6R/ 6L: 6 reps/ 4 reps/ 2 reps
- kettle snatch
- kettle clean & press
Work: 40/ 30/ 20/ 10 reps of each exercise
- Bonus: choose 1 exercise and start with 50 reps/ 40/ 30/ 20/ 10 reps
- slam ball
- push up
- wall ball
- kettle 2 hand over head swing
Work:
15 minutes continual or whatever time you may have.
- Work: 400 meter row or ski erg OR 1/4 mile run or step mill
- Recovery: 2 minutes
Warm Up: 10 minutes continual
- kettle circle clean: 6R/ 6L
- kettle hi pull: 6R/ 6L
- super plank: 12 reps
Work: Assistance Tuesday
Lower: 4 sets/ 12 reps
- quad: leg press (single leg): R/ L
- hamstring: ham curl (single leg): R/ L
Work:
- Upper: 3 sets/ 12 reps on all
- chest: incline dumbbell press/ trx fly
- back: cable row/ dumbbell lat pullover
- shoulders: incline dumbbell rear delt raise
Warm Up:
- body weight squat: 20 reps
- up/ downs: 40 reps
- push ups: 60 reps
Work:
This is week #2 of compound movement Monday. Same exercises, different rep count. You choose the rep and set count.
- pull up: 40 reps
- bench press: 50 reps
- barbell power clean: 60 reps
- barbell or kettle double thruster: 70 reps
Work:
- Ab: sit up & windshield wipers: 50 reps of each
Warm Up: 10 minutes continual
- kettle halo: 10R/ 10L
- hindu push up: 10 reps
- jumping jacks: 30 reps
Work: 4 sets
- chest: cable OR dumbell flat bench fly: 15 reps
- back: dumbbell lat pull over: 12 reps
- shoulder: dumbbell rear delt raise: 9R/ 9L
Work: light weight
- 5 sets/ 20 reps
- dumbbell skull crusher (lay on floor)
- dumbbell hammer curl
- cable reverse curl
Work: medium - heavy weight
- 5 sets/ 8 reps
- barbell close grip triceps press (floor or flat bench)
- barbell curl
- dumbbell wrist curl
Warm Up: 10 minutes continual
- get up: 2R/ 2L
- kick thrus: 4 reps: use kettlebells or 12" plyo box
Work: 7 sets on all
Compound Thursday, a little like Monday but just a little less of everything. Keep the poundages light, we have not performed theses exercises for some time.
- barbell hang clean to front squat: 5 reps
- dips: 7 reps
- barbell RDL: 9 reps
Work: Ab
- ab wheel : 100 reps
Warm Up: 12 minutes continual
increase weight as warm up progresses and body gets heated.
- kettle snatch
- kettle press
perform 1 rep of each on right side, repeat on left.
perform 2 reps of each exercise R/ L. 3R/ 3L, 4R/ 4L, 5R/ 5L
- repeat rep count starting with 5 reps and work backwards to 1 rep.
Work: 20 minutes
- 1st minute: kettle 2 hand over head swing: 20 reps
- 2nd minute: slam ball: 20 reps
- 3rd minute: push up: 20 reps
- 4th minute: double kettle clean: 20 reps
- 5th minute: minute recovery
- repeat the above format 4X = 20 minutes:
- remaining time of EACH minute is recovery.
Work: 15 - 20 minutes
- cardio piece of choice
- work: 1/10 mile or 150 meters
- recovery: 2/10 mile or 300 meters
- doubling the recovery should allow for fast work speeds.
Warm Up: 8 minutes
- kettle halo: 8R/ 8L
- kettle O.H. triceps press: 8 Reps
- sit up: 8 reps
Work:
Assistance Tuesday: All the smaller muscle groups that helped with yesterdays compound movements.
- Lower: 5 sets/ 10 reps
- lunge: back foot elevated: hold slam ball over head
- single leg RDL: hold weight
- Upper:
- shoulders: lateral raise (side): 4 sets/ 10 reps
- back: dumbbell row: 7 sets/ 10 reps
- chest: incline dumbbell press: 6 sets/ 10 reps
- ab: knees to elbows: 5 sets/ 15 reps
-
Warm up:
- up/downs: 20 reps
- push ups: 40 reps
- body weight squat: 60 reps
Work:
This is compound movement Monday. You choose everything: rep/ sets/ weight
- barbell or double kettle thruster: 40 reps
- barbell power clean: 50 reps
- bench press: 60 reps
- pull up: 70 reps
Work:
- Ab: Mermaids 50 R/ 50 L
-
Warm Up: 15 minutes
- kettle overhead swings: 10 reps
- hindu push up: 15 reps
- alternating lunge: 20 reps
- 1/10 mile run OR 150 meter row
Work: Arms: heavy lbs
6 sets/ 6 reps on all
- dips
- barbell curl
- cable revere curl
Work: light lbs
- 5 sets/ 15 reps on all
- trx triceps suspension press
- dumbbell concentration curl: L/ R
- dumbbell OR cable wrist curl
Note: if it works better for your body to perform the lighter weight exercises first, by all means do so.