Where the locals train
High performance fitness, training and gym for Ketchum, Sun Valley, the Wood River Valley and beyond. Where the locals train.
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Warm Up: Shoulders
- very light poundage
- dumbbell: lateral (side) raise: 40 reps
- dumbbell: rear delt raise: 40 reps
- rope: 2 hand slam & external rotation: over/ under hand grips: 40 reps each grip: 2X
Work: Chest
- barbell: flat or incline chest press: 5 sets/ 3 reps: increase poundage by 5 - 10% from last week.
- dumbbell: flat or incline chest press: 4 sets/ 12 reps: same weight as last week
- fly: trx, cable, or dumbbell: 3 sets/ 18 reps
Warm Up: Use the first block to get body heated
Work: 30 - 60 minutes: you decide on how long based on how you feel or
how much time you have.
- Cardio
- the following format will be used on all cardio blocks
- cardio piece of choice
- start slow: increase speed incrementally with each new block
- each block will be 4 minutes long
- 20 seconds work/ 40 seconds recovery
- 40 seconds work/ 20 seconds recovery
- 60 seconds work/ 60 seconds recovery
- Kettlebell:
- 2 minutes continual
- 4, 6.or 8 reps: your choice
- doubles or R/ L: your choice
- Block #1
- cardio
- kettlebell: swing, hard clean, push press
Block #2
- cardio
- kettlebell: squat, hi pull, circle clean
Block #3
- cardio
- kettlebell: snatch, swing, clean & press
- NOTE: This as an ALL body weight exercise work out.
- No external weight will be added.
Warm Up: Repeat 5X
- roll up: 5R/ 5L
- superman or woman: alternate L/ R: 10 total reps
Work: Repeat 3X
- get up: 3R/ 3L
- up/ down: 6 reps
- leg pass w/ toe touch: alternate: 12 total reps
Work: Repeat 3X
- single leg squat: 8R/ 8L
- single leg RDL: 8R/ 8L
- dips
Work: Repeat 3X
- body weight squat: 30 reps
- push up (close grip): 20 reps
- pull up: 10 reps
Warm Up: 5 minutes
- kettle halo: 5R/ 5L
- kettle over head triceps press: 10 reps
Work: Shoulders
- side raise: 40 reps/ add weight: 30 reps/ add weight: 20 reps/ add weight: 10 reps
- rear delt raise: 20 reps/ add weight: 15 reps: add weight/ 10 reps: add weight: 5 reps
- dumbbell or barbell over head press: 5 sets/ 8 reps
Work: Arms: 4 sets/ 10 reps on all
- Triceps: dumbbell skull crusher
- Biceps: dumbbell hammer curl
- Forearms: cable reverse curl
Work: Arms: 2 sets/ 20 reps on all
- Triceps: trx suspension press
- Biceps: barbell curl
- Forearms: barbell wrist curl
Work: Abs
- physio ball ab crunch: 4 sets/ 25 reps
- knees to elbows: 4 sets/ 10 reps
Warm Up: 5 minutes
- perform enough reps of each exercise to get body heated.
Work: 12 minutes
- perform required reps every minute for 12 minutes. Remaining time of minute is recovery.
- kettle snatch: 5R/ 5L
- push up w/ release: 5 reps
Work: 12 minutes
- perform reps for 2 continual minutes
- 1 minute recovery
- repeat 4X
- slam ball: 4 reps
- double kettle hi pull: 6 rep
- wall ball: 8 reps
- Work: Tabata: 15 minutes
- cardio piece of choice
- 20 seconds work
- 10 seconds recovery
- 1 minute recovery after 4 minutes are completed
- repeat 3X
Warm Up: 10 minutes
- get up: 2R/ 2L
- kettle circle clean: 5R/ 5L
Work: Back
- Barbell Bent Row (wide grip): 5 sets/ 3 reps
- Cable Row (close grip): 4 sets/ 8 reps
- Straight Arm Lat Pull down: 3 sets/ 15 reps
- Dumbbell Lat Pullover: 3 sets/ 15 reps
- Shrug of choice: 60 total reps
Warm Up: 10 minutes
- 2 hand kettle swing: 8 reps
- hindu push ups: 8 reps
Work: Lower Body
- choose 1: dead lift, squat, or power clean: 5 sets/ 5 reps
- lunge: back foot elevated: 4 sets/ 12 reps
- ham glut raise: 4 sets/ 12 reps
- ab: ab wheel: 3 sets/ 15 reps
Warm Up OR Finisher:
treadmill: incline 5.0 or higher
Repeat 10X: 15 minutes
- 30 seconds work: sprint
- 1 minute recovery: walk
Warm Up: Shoulders: very light weight
- dumbbell lateral raise: 30 reps
- dumbbell over head press: 30 reps
- trx rear delt: 30 reps
Work: Chest
- barbell chest press of choice: 5 sets/ 3 reps
- dumbbell press of choice: 4 sets/ 9 reps
- fly of choice: 3 sets/ 15 reps
MONDAY: 04/30/18
Posted workouts will resume Monday May 14th. However, keep on working hard!!! I know you will.
Warm Up: 10 minutes
"Classic Ripper": complete required reps every 2 minutes for 10 minutes. Remaining time of 2 minutes is recovey.
- pull up: 10 reps
- push up: 20 reps
- air squat: 30 reps
Work: "Gun Show" Friday: Suns out guns out
- perform 1 max rep set after sufficient warm up. Use poundage from weeks 1 & 2.
- triceps: dumbbell skull crusher
- biceps: barbell curl
- forearms: barbell wrist curl
Work: Ab
- mermaids: 2 sets/ 20 reps L/ R
- knees to elbows: 50 total reps
Warm Up: 6 minutes
- complete required reps every minute for 6 minutes. Remaining time of minute is recovery.
- double kettle hard clean: 5 reps
- double kettle snatch: 5 reps
Work: "Olympic Lifting" Thursday
- barbell power clean: perform 1 max rep set after warm up sets. Use poundage from 1 st or 2nd week
- barbell power snatch or hang snatch: 30 total reps: increase poundage frm last week by 5 - 10%
Work: Assistance: 2 sets/ 12 reps on all
- leg extension: L/ R
- ham glut raise
Warm Up: 5 minutes continual: 5 reps on all
- double kettle hi pull
- double kettle clean & press
- ab: roll w/ kettlebell: L/ R
Work: "Body Building" Wednesday
- Chest: 1 max rep set after warm up sets. Use poundage from previous 3 weeks.
- incline dumbbell press
- cable or dumbbell fly
- push up
Triceps: 3 sets on all
- trx triceps suspension press: 15 reps
- cable push downs (under hand grip): 10 reps
Warm Up: Repeat 5X
- jumping jacks: 20 reps
- kettle halo: 10 R/ 10 L
- kettle double circle clean: 5 R/ 5 L
Work: Body Building" Tuesday
- Back: 1 max rep set after warm up sets. Use weight from weeks 1 & 2
- lat pull down
- dumbbell row R/ L
- dumbbell pull over
- shrugs: optional
Shoulders: 3 sets on all
- barbell over head press: front or behind: 10 reps
- dumbbell rear delt raise: 20 reps
Warm Up: 7 reps on all: Repeat 5X
- lateral lunge: L/R
- hindu push
- 2 hand over head swing
Work: "Power Lift" Monday
- This is the 4th & final week of this program!
- Option #1: Max Reps! Using your rep poundage from week 1 & 2. Warm up and perform 1 - 2 sets of 20 reps or as many reps as possible
- Option #2: "Heavy" Increase your poundage from last week by no more than 5%: 3 sets/ 1 - 2 reps
- Dead Lift
- Bench Press
- Squat
Work: Abs:
- physio ball ab crunch: 150 reps
Warm Up: 12 minutes
"Classic Ripper": complete required reps every minute for 12 minutes. Remaining time of minute is recovery
- pull up: 3 reps
- push up: 6 reps
- air squat: 9 reps
Work: "Gun Show" Friday
- super set each pairing
- barbell curl/ dips: 5 sets/ 5 reps
- dumbbell seated curl/ cable over head push down: 4 sets/ 10 reps
- dumbbell wrist curl/ cable kickbacks: L/ R: 3 sets/ 20 reps
Work: Ab
- mermaids or mermans: 3 - 5 sets/ 15 R/ 15 L
Warm Up: 8 minutes
- complete required reps every minute for 8 minutes. Remaining time of minute is recovery.
- kettle hard clean: 4R/ 4L
- kettle snatch: 5R/ 5L
- Work "Olympic Lifting" Thursday
- barbell power clean or barbell hang clean: 1 rep/ 5 - 8 sets: use 5- 10% more weight than last week
- barbell power snatch or barbell hang snatch: 40 total reps: use poundage from 1st week of this routine.
Work: Assistance: 3 sets/ 8 reps on all
- single leg body weight squat: R/ L
- single leg hip bridge: R/ L
Work: Ab: 3 sets/ 20 reps
- knees to elbows
Warm Up: 7 minutes continual
- kettle hi pull: 7R/ 7L
- kettle circle clean: 7R/ 7L
- ab: roll up: 7R/ 7L
Work: "Body Building" Wednesday
- Chest: 5 sets on all
- incline dumbbell press: 12 reps
- cable or dumbbell fly: 8 reps
Triceps: 4 sets on all
- dumbbell skull crusher: 12 reps
- cable push downs: 10 reps
Warm Up: Repeat 3X
- jumping jacks: 30 reps
- kettle halo: 20 R/ 20 L
- double clean and press: 10 reps
Work: "Body Building" Tuesday
- Back: 4 sets on all "Heavy"
- lat pull down: 8 reps
- dumbbell row: 6 R/ 6 L
- shrug of choice (optional): 8 reps
Shoulders: 4 sets on all "Medium"
- barbell over head press (front or behind neck): 5 reps
- lateral (side) raise: 7 R/ 7 L
- cable rear delt: 9 R/ 9 L
Ab: sit up: 70 reps
Warm Up: 8 reps on all/ Repeat 5X
- 2 hand kettle hi pull
- hindu push up
- air squat
Work: "Power Lift" Monday
- Option #1: 1 less set/ 2 more reps (D.L: 11 reps, B.P: 10 reps, S: 9 reps)
- Option #2: "Heavy" No more than 85% of max: 3 sets/ 1 - 3 reps on all
- Dead Lift
- Bench Press
- Squat
Work: Abs
- ab wheel: 90 reps
Warm Up: 8 minutes
"Classic Ripper": perform required reps every minute. Remaining time of minue is recovery.
- pull up: 5 reps
- push up: 10 reps
- air squat: 15 reps
Work: "Frat Boy Friday"
- super set each pairing
- tri: barbell close grip floor press/ bi: wide grip barbell curl: 15 reps/ 3 sets
- tri: cable over head push down/ forearm: reverse grip cable curl: 12 reps/ 4 sets
- bi: seated cable curl/ forearm: dumbbell wrist curl: 9 reps/ 5 sets