WEEK 16 : DAY 4
THE WARMUP
MTNTOUGH Standard
Row - 500m
High Knees - 30 sec
Butt Kicks - 30 sec
World's Greatest Stretch - 30 sec
Overhead Lunge - 30 sec
Walk Out Push-ups - 30 sec
Lateral Lunge - 30 sec
Floor Wipers - 30 sec
Bandwalks
Shoulder Dislocates
THE WORKOUT
Shoulders like Boulders
*5 Rounds
Z Press - 10 (B:bar; I:75; E:95)
Dumbbell Overhead Walk - 40m (B: 20-25lbs; I: 25-30lbs; E:30-35lbs)
Dumbbell Overhead Walk with press - 40m (same weights)
Pushups - 10
Barbell Bent Over Rows - 10 (B:95, I:135, E:165)
Lateral Raises - 10 (B:10lbs; I:15lbs; E:20lbs)
Farmer Carry - 40m (50% of your body weight in each hand)
Run - 400m
MOBILITY
Follow along with Emily in this week's mobility video.
NOTES
Stay focused on your form – the run is meant to keep your heart rate up but also pull the blood out of your shoulders before you dive into the next round so keep the pace moderate but not so slow that it takes you longer than 2 minutes.
FORM VIDEOS
MTNTOUGH Standard: https://lab.mtntough.com/videos/warm-up-1
Z Press: https://lab.mtntough.com/videos/mtntough-form-z-press
Dumbbell Overhead Walk: https://lab.mtntough.com/videos/mtntough-form-db-overhead-walk
Dumbbell Overhead Walk with press: https://lab.mtntough.com/videos/mtntough-form-db-overhead-walk-with-press
Pushups: https://lab.mtntough.com/videos/mtntough-form-pushups
Barbell Bent Over Rows: https://lab.mtntough.com/videos/mtntough-form-mtntough-form-barbell-bent-over-row
Lateral Raises: https://lab.mtntough.com/videos/mtntough-form-lateral-raises
Farmer Carry: https://lab.mtntough.com/videos/mtntough-form-farmer-carry
Up Next in Backcountry Hunter Preseason Prep Program
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PP1 - W16D5
WEEK 16 : DAY 5
THE WARMUP
MTNTOUGH Standard
Row - 500m
High Knees - 30 sec
Butt Kicks - 30 sec
World's Greatest Stretch - 30 sec
Overhead Lunge - 30 sec
Walk Out Push-ups - 30 sec
Lateral Lunge - 30 sec
Floor Wipers - 30 secTHE WORKOUT
1 Hour Road March
get as far as you can in 1 hour (4 t... -
CW - The 22s
The 22s
Run
Sprint – 0.5 mile
Superset - *Jumping Lunges and Push-Ups
20 Lunges – 2 Push-Ups
18 Lunges – 4 Push-Ups
16 Lunges - 6 Push-Ups
14 Lunges – 8 Push-Ups
12 Lunges – 10 Push-Ups
10 Lunges – 12 Push-Ups
8 Lunges – 14 Push-Ups
6 Lunges – 16 Push-Ups
4 Lunges – 18 Push-Ups
2 Lunges – 20 P... -
CW - Heavy Pack 2.0
Heavy Pack Workout 2.0
*Max rounds in 45 minutes
1 Round is as follows...
3 Rounds
Lunges with pack on - 10
Lunges holding pack overhead - 10
Lunges holding pack in front - 10
...take pack off...
Run - 400m (1/4 mile)
Burpees - 20
Repeat
NOTES
Stay focused on form. You will get tired! But ...
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