WEEK 9 : DAY 3

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 bands and dislocates

THE WORKOUT

Strength

Superset 1

*4 Rounds
Deadlifts - 6
Straight Arm Cable Lat Pulldown - 6
Rest - 2:00
*Lower Body Estimated One Rep Max (EORM) = (10 rep Max Weight) + 110lbs

Round 1 : 60% of EORM
Round 2 : 65% of EORM
Round 3 : 70% of EORM
Round 4 : 75% of EORM

Superset 2

*4 Rounds
Bosu Ball RDL - 20 (10 per side)
Supermans - 20
Rest - 1:00

Superset 3

*4 Rounds
Bent Over Row Drop Set - 10, 10, 10
Oblique Dips - 20 (10 per side)
Rest - 1:00

NOTES
Remember we’re recalculating your EORM. This phase we’re going to increase the weights a bit because you’re getting stronger.
If during the last phase the weights were about right, then add 10 pounds to your EORM.
If the weights were light then add 15 pounds to your EORM
Step 2: Now you can use our chart or your calculator to work your percentages:
Set 1 – 60% of EORM
Set 2 – 65%
Set 3 – 70%
Set 4 – 75%

On the drop sets – 4 rounds:
Pick a dumbbell weight you can do 10 times – then grab the weights that are 10 pounds less and 20 pounds less.
For example – if you can do bent over rows with 50 pounds grab the 50-pound dumbbell along with the 40 pound and 30 pound dumbbells.
Do the first set of 10 with your highest weight – then immediately drop to the next weight and do 10 more then drop that and do the third set of 10.
Do one side only – go do your 10 oblique dips per side – then come back and do your drop sets for the other side – then do 10 more oblique dips per side.
That’s one round – do four rounds total
We’re getting deeper into the strength work and your form will become even more critical. Please remember that the weight is a tool – not a goal – so don’t let your ego write checks your body can’t (and shouldn’t even if it can) cash. Stay focused on why you’re here.

FORM VIDEOS
MTNTOUGH Standard Warmup: https://lab.mtntough.com/videos/warm-up-1
Deadlifts: https://lab.mtntough.com/videos/mtntough-form-deadlift
Straight Arm Cable Lat Pulldown: https://lab.mtntough.com/videos/mtntough-form-straight-arm-cable-lat-pulldown
Bosu Ball RDl: https://lab.mtntough.com/videos/mtntough-form-bosu-ball-single-leg-rdl
Supermans: https://lab.mtntough.com/videos/mtntough-form-superman
Bent Over Row: https://lab.mtntough.com/videos/mtntough-form-asymmetrical-bent-over-row
Oblique Dips: https://lab.mtntough.com/videos/mtntough-form-oblique-dip