Where the locals train
High performance fitness, training and gym for Ketchum, Sun Valley, the Wood River Valley and beyond. Where the locals train.
H.A.F. has installed an Ultimatum Airborne Mitigation System!
This consists of self-contained Ion dispensing units which kill 99.4% of Sars-Cov2 / Covid 19, plus all pathogens, indoor contaminants and odors.
Be safe, breathe easier!
Warm Up: 10 minutes
complete required every minute for 10 minutes. Remaining time of minute is recovery.
- pull up: 5 reps
- kettle double hard clean (each rep from floor): 5 reps
Work: Back/ Forearm: 3 sets/ 8 reps
- cable row
- dumbbell shrug
- cable reverse curl
Work: Back/ Biceps: 3 sets/ 12 reps
- cable lat pull down (wide grip)
- dumbbell pullover
- seated dumbbell hammer curl
Warm Up: 8 minutes
Complete required reps of each exercise every minute: remaining time of minute is recovery.
- push up: 8 reps
- kettle snatch: 4R/4L
Work: Chest: 5 minutes
Barbell press: flat or incline: same weight as last week: 8 reps
Complete 8 reps every minute for 5 minutes: Remaining time of minute is recovery.
Work: Chest
Drop weight 10 - 15% from previous exercise.
perform 1 set of as many reps as possible. Rest 2 minutes: repeat: 1 more set.
Work: Assistance: 3 sets / 20 reps
- cable or dumbbell fly
- cable or dumbell rear delt raise: L/ R
- trx triceps suspension press
MONDAY: 01/29/18
Warm Up: Repeat 5X
10 reps each exercise
- sit up
- lunge: 5R/ 5L
- 2 hand kettle swing
- supermans
Work: 8 minutes
- deadlift/ body weight squat: 8 reps of each every minute for 8 minutes. Remaining time of minute is recovery
Work: 8 minutes
Power Cleans: Med/ Heavy: 1 rep every 30 seconds: Remaining time of 30 seconds is recovery: 16 total reps
Power Cleans: Light: 3 reps every 30 seconds: Remaining time of 30 seconds is recovery: 48 total reps
FRIDAY: 01/26/18
Warm Up:
40/ 30/ 20/ 10 reps of each exercise
- wall ball
- 2 hand kettle swing: over head
- push up
Work: Triceps/ Forearms
3 sets/ 12 reps on all
- dips
- flat dumbbell skull crusher
- barbell reverse curl
- dumbbell wrist curl
Work: Tri/ Bi/ Ab:
5 sets/ 10 reps on all
- cable push down: underhand grip
- barbell preacher curl
- ab wheel
THURSDAY: 01/25/18
Warm Up: 6 minutes continual
- kettle double clean: 8 reps
- sit up: 6 reps
- 4 slam ball
Work: Lower Body: Assistance:
3 sets/ 12 reps on all
- Hamstring: leg curl
- Quad: single leg press: L/ R
- Seated calf raise
Work: Upper Assistance: Shoulders
4 sets on all
- cable front delt raise: 15 reps
- seated dumbbell shoulder press (neutal grip): 12 reps
- dumbbell up right row: 9 reps
Warm Up: 15 minutes
Complete required rep every 1.5 minutes (10 rounds). Remaining time of 1.5 minutes is recovery.
4 reps on all exercises
- up/ downs
- pull ups
- kettle snatch: R/ L
Work: Back/ Biceps: 4 sets/ 6 reps
- dumbbell row: L/ R
- barbell curl
Work: Back/ Biceps: 3 sets/ 10 reps
- close grip lat pull down: neutral grip
- seated incline dumbbell curl
Work: Back/ Forearm: 3 sets/ 15 reps
- dumbbell lat pullover
- cable reverse curl
Warm Up: Repeat 5X
- push up: pause at bottom: 12 reps
- seated double ketttle clean & press: 12 reps
Work: Barbell Chest Press
- flat or incline: use same poundage as last week
- complete 7 reps every minute for 10 minutes. Remaining time of minute is recovery
Work: Assistance: 3 sets/ 15 reps
- incline or flat dumbbell chest press
- incline dumbbell rear delt raise
- triceps: dumbbell french press: R/ L
MONDAY: 01/22/18
Warm Up: 8 minutes continual
- run: 1/10 mile OR row/ ski erg: 150 meters
- kettle hi pull: 5R/ 5L
Work:
15 minutes: 10 rounds: 1.5 minutes each. Complete required reps every 1.5 minutes. Remaining time of that 1.5 minutes is recovery.
Deadlift/ body weight squat/ kettle 2 hand swing
Option 1: same poundage on deads & swing as last week: increase reps on all 3 exercises by 1 rep: 6/8/10 reps respectively.
Option 2: increase poundage on deads & swing from last week: decrease reps on all exercises by 1 rep: 4/6/8 reps respectively.
Work:
5 minutes: 10 rounds: perform requird reps every 30 seconds. Remaining time of 30 seconds is recovery.
Barbell Power Clean
option 1: decrease poundage from last week: add 1 rep: 4 reps
option 2: increase poundage from last week: decrease by 1 rep: 2 reps
Warm Up: 5X or 15 minutes
- 20 reps on all
- wall ball: Use 12" box for depth check
- 2 hand kettle swing: face level
- push up (pause at bottom: reps 16 - 20)
Work: Triceps/ Forearms: 3 sets of each pairing
- dips/ barbell wrist curl: 8 reps: med - heavy weight
- incline dumbbell skull crusher/ dumbbell hammer curl: 12 reps: med weight
Work: Triceps/ Biceps/ Abs: 3 sets of each pairing
- cable push down/ cable curl (wide grip)/ knees to elbows: 15 reps of each
-dumbbell kickbacks/ dumbbell concentration curl: R/ L/ physio ball ab crunch: 20 reps of each
- Hamstring: single leg RDL: hold kettle bell or dumbbell
- Quad: single leg squat: L/R OR leg extension: L/R
- Calf: seated or standing calf raise
- seated or standing dumbbell over head press: L/ R: 6 reps
- barbell upright row: 10 reps
- front delt plate raise: 15 reps
- dumbbell lateral (side) raise: L/ R: 15 reps
Warm up: 7 minutes: continual
- up/ downs: 5 reps
- get ups: 2R/ 2L
- supermans: 5R/ 5L
Work: Back:/ Biceps: 4 sets/ 8 reps of each exercise (med/ heavy weight)
- seated dumbbell bent row
- barbell curl
Work: Back/ Biceps: 4 sets/ 12 reps of each exercise (med weight)
- lat pull down (med width grip/ neutral grip)
- seated dumbbell curl
Work: Back/ Forearms/ Traps: 3 sets/ 20 reps of each exercise (light weight)
- kneeling straight arm lat pull down (wide grip)
- cable reverse curl
- dumbbell shrug
Work: Abs: 3 sets/ 20 reps
- ab wheel
Work: Abs: 3 sets/ 10 reps
- roll up: 10R/ 10L
Warm up: Repeat 5X
- push up w/ pause at bottom: 10 reps
- kettle circle clean: 5R/ 5L
Work: Barbell Chest press:
- flat or incline. Use same weight as last week.
- complete 6 reps every minute for 10 minutes. Remaining time of minute is recovery.
Work: 4 sets/ 12 reps of each exercise.
- incline dumbbell chest press
- cable rear delt raise: R/ L
- tricep push down (underhand grip): R/ L
Warm up: 10 minutes continuous
- 150 row/ ski erg OR 1/10 run
- kettle double clean: 10 reps
Work: 15 minutes: 10 rounds: perform required reps every 1.5 minutes. Remaining time of 1.5 is recovery.
- deadlift: 5 reps: Use approximately 60% of last weeks poundage
- body weight squat: 7 reps
- 2 hand kettle swing (face level): 9 reps
Work: 7.5 minutes: 15 rounds: perform required reps every 30 seconds. Remaining time of 30 seconds n recovery.
- barbell power clean: 3 reps