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.

THE UPCOMING WEEKS WORKOUTS WILL BE POSTED AFTER 9:00PM EVERY SUNDAY.
The Daily Dose; "The Routine that is NOT Routine"

Weeks of October: 16th, 23rd, 30th, & November: 6th

This will be another 4 week cycle. The barbell will be featured on Monday and Tuesday, with assistance the remainder of the week. My reasoning for this is to keep all the major compound movements to the beginning of the week so you're recovered at the start of each new week.

Phase 1: will be the same for each corresponding day of the week for the next 4 weeks. Remember, this is designed as a warm up, so don't use too much weight!!!

Phase 2: Monday & Tuesday poundage will remain the same ALL 4 weeks. Wednesday, Thursday, & Friday poundage can vary. Once you've determined your exercise & poundage for the Monday & Tuesday lifts, stick with them through the 4 week cycle. 

Phase 3: will feature cardio, to be done on 3 days of your choice, depending on your time allotments. 

Cardio options: Use any type of machine you want.

    #1: work: 1 minute

      recovery: 30 seconds

      incline: 8.0

      repeat: 6 - 12X

      speed: slow to medium

#2: work: 20 seconds

      recovery: 40 seconds: walk

      incline: 2.0

      repeat: 5 - 15X

      speed: fast

#3: work: 15 seconds total: 5 second prep/ 10 seconds work

      work: over head 2 hand kettle swings: 10 reps

      recovery: 1 minutes

      repeat: 5 - 10 X

      speed: fast to sprint

Treadmill: incline = 4.0: TURN OFF

 

Mondays:

Phase 1: 5 minutes continual: alternating kettle hard clean: 10 reps/ supermans: 10 reps.

Phase 2: Lower: poundage will remain the same ALL 4 weeks on both lifts. 

Dead Lift: front, behind, or trap bar. Use no more than 70% of your max 1 rep.

10/ 16: 4 sets/ 7 reps

10/ 23: 5 sets/ 7 reps

10/ 30: 6 sets/ 7 reps

11/ 6:   7 sets/ 7 reps

Squat: back, front, or overhead: Use no more than 50% of your 1 rep max.

10/ 16: 4 sets/ 7 reps

10/ 23: 4 sets/ 9 reps

10/ 30: 4 sets/ 11 reps

11/ 6:   4 sets/ 13 reps

Ab wheel:

10/ 16: 4 sets/ 10 reps

10/ 23: 5 sets/ 10 reps

10/ 30: 6 sets/ 10 reps

11/ 6:   7 sets/ 10 reps

Phase 3: cardio: if you choose

Tuesdays:

Phase 1: 5 minutes continual: kettle hi pull: 5R/ 5L & kettle snatch: 5R/ 5L

Phase 2: Upper: poundage will remain the same ALL 4 weeks on the 3 lifts. 

Barbell Bench Press: Flat or Incline: Use no more than 70% of your 1 rep max.  

10/ 17: 4 sets/ 7 reps

10/ 24: 5 sets/ 7 reps

10/ 31: 6 sets/ 7 reps

11/ 7:    7 sets/ 7 reps

#1: Barbell Clean & Press

#2: Barbell Bent Row (over or under hand grip) or V grip Row:

Use no more than 50% of your 1 rep max. Rep counts same for BOTH exercises.

Super set

10/ 17: 4 sets/ 7 reps

10/ 24: 4 sets/ 9 reps

10/ 31: 4 sets/ 11 reps

11/ 7:    4 sets/ 13 reps

Phase 3: cardio: if you choose

Wednesdays:

Phase 1: 5 minutes continual: Get Ups: 1R/ 1L

Phase 2: Lower Assistance: Here are a few suggestions for quad and hamstrings.

Quads: single leg squat/ single leg press/ leg extension/ lunge (various kinds) & step ups with dumbbells or barbell on back.

Hamstring: single leg RDL/ single leg hip bridge: feet on bench/ single leg curl/ band good mornings/ hip extensions/ ham glut raise/ physio ball ham curl

Choose 2 or 3 exercises for each body part.

Super set: quad/ ham

10/ 18: 5 sets/ 10 reps

10/ 25: 4 sets/ 15 reps

11/ 1:   3 sets/ 20 reps

11/ 8:   4 sets/ 10 reps: same exercises as 10/ 18, but use heavier weight.

Phase 3: cardio: if you choose

Thursdays:

Phase 1: 5 minutes continual: kettle circle clean: 5R/ 5L & hindu push up: 5 reps

Phase 2: Upper Assistance: Here are a few suggestions for chest, back, & shoulders.

Chest: dumbbell press: flat or incline/ machine press/ dips/ push up: feet elevated or deficit/ flys: flat, incline, cable, or machine

Back: pull ups/ pull downs: cable or hammer strength/ straight arm lat pull downs/ dumbbell row/ cable row/ hammer row/ dumbbell pull overs

Shoulders: front/ side/ rear delt raise: cable, dumbbell, or plate/ upright rows: dumbbell or barbell

Choose 1 or 2 exercises for each body part.

Giant set: chest/ back/ shoulder

10/ 19: 5 sets/ 10 reps

10/ 26: 4 sets/ 15 reps

11/ 2:   3 sets/ 20 reps

11/ 9:   4 sets/ 10 reps: same exercises as 10/ 19 but use heavier weight

Phase 3: cardio: if you choose

Fridays:

Phase 1: 5 minutes continual: kettle push press: 3R/ 3L

Phase 2: Arms/ Abs/ Misc: feel free to do any exercises you want or feel you might have missed. Here are a few basics

Triceps: cable push downs/ skull crusher: barbell or dumbbell/ French press: dumbbell or cable/ trx triceps suspension press/ diamond push up

Biceps: barbell curl/ dumbbell curl/ cable curl/ concentration curl: cable or dumbbell

Forearms: barbell wrist curl/ dumbbell wrist curl/ reverse curl: cable or barbell/ dumbbell reverse wrist curl

Abs: crunch: machine or physio ball/ kness to elbows/ cable twist L/ R: standing or kneeling/ Russian twist/ windshield wipers/ sit ups/ leg raise

Misc.: calves: seated/ standing or machine/ shrugs: barbell: front or behind/ dumbbell

Choose 1 or 2 exercises for each body part:

Giant set: tris/ bis/ abs/ misc.

10/ 20: 5 sets/ 10 reps

10/ 27: 4 sets/ 15 reps

11/ 3:   3 sets/ 20 reps

11/ 10: 4 sets/ 10 reps: same exercises as 10/ 20, but use heavier weight.

Phase 3: cardio: if you choose

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