Maroon Bells Aspen to Crested Butte
“Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude.”
Happy birthday day TJ!
Warm up: No time limit on rest in between each set.
4 rounds of
-10 Wall balls – Increase or decrease weight as needed and go full range of motion knees below parallel.
-10 KB swings – Increase or decrease weight as needed
Mobility: https://www.youtube.com/watch?v=-ZX1QMTdAC4 – skip to 2:30 and watch from there.
Back Squat 3 sets of 5
Seated Row 3 sets of 8 – https://www.youtube.com/watch?v=GZbfZ033f74
Regular push-up position – 3 sets of max push-ups or plank holds
WOD: 5 rounds for time of….
– 30 second sprint on treadmill
-2 air squats hold for 10 seconds at the 90 degree mark
Cool down: 10 min walk increasing incline up and down each minute
Movements I want you to start to work on:
5:45am-6:45am – Spin class or any cardio class you wish to do (swim, boxing, step, etc.)
Strength movement after class:
-4 sets of 4 assisted pull-ups and note assisted weights
Early morning training-
Sumo Deadlift 4 Sets of 8 – https://www.youtube.com/watch?v=o6QniJ9FaGA
Rower 4 Sets of 100m
Bench press 5 Sets of 5
Box Jumps 5 Sets of 3
Lat pull downs 4 Sets of 5
KB Squats 4 Sets of 5 each
3 Rounds of
10 Ab-mat situps
10 Deadlifts- https://www.youtube.com/watch?v=op9kVnSso6Q
10 DB Snatches (5 each hand) – https://www.youtube.com/watch?v=dDRiPLPzUVg
Cool down: 7 min walk on treadmill / 5 min stretch