Mountain Athlete Seminar Day 1, 9/13

Warmup:

KB complex, don’t set the kb down the entire time, 35#

• 1 minute around the world
• 1 minute right arm one hand swing
• 1 minute between the legs
• 1 minute left arm one hand swing
• 1 minute clean and press right hand
• 1 minute between the legs other way
• 1 minute clean and press left hand
• 1 minute lunge right leg
• 1 minute slasher into halo
• 1 minute lunge left leg

Training:

• Find One Rep Max (1RM) front squat: 133#
• 4 rounds:
  • 3 front squat 85% of 1RM
  • 7 Ankles to Bar (A2B)
  • 10 elevated pushups
• 4 rounds:
  • 6 goblet squats (45# kb)
  • 6 jumping squat
  • tire drag forward down; backwards back
• 4 rounds:
  • 3 Curtis P (65#)
  • 1 rope climb
  • 10 slashers (45#)
• 4 rounds:
  • Jingle-jangles 30 sec on/30 sec off

Mountain Athlete Seminar Day 2, 9/14

Warmup:

• 5 rounds
  • Row 250 (faster than the time before)
  • 3 TGU per side

Training:

• 4 rounds:
  • 10x Mr Spectacular, 2x 35# KB
  • 10x Russian Twists per side,55#
  • 10 Weighted Situps 35#
  • 6 60# ball squats, carry down and back
• 2 rounds:
  • 1 minute 2 hand swings (35# KB)
  • dumbbell crawl (20#)
  • 10 A2B
  • 10 slashers per side (35# KB)