WEEK 13 : 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, make sure to check the notes on the EORM calculation
Deadlifts - 4
Pullups (Descending number per set) - 15, 12, 9, 6
Rest - 2:00

*Lower Body Estimated One Rep Max (EORM) = (10 rep Max Weight) + 120lbs
Round 1 : 70% of New EORM
Round 2 : 75% of New EORM
Round 3 : 80% of New EORM
Round 4 : 85% of New EORM

Superset 2
*4 Rounds
Front Rack Step Ups - 20 (10 per side)
Barbell Bent Over Row - 10
Rest - 1:00

Superset 3
*4 Rounds
Pallof Press - 20 (10 per side)
Bicep Curl (Either Barbell or Dumbbell) - 10
Rest - 1:00

Core
V-Ups - 10
Suitcases - 20
Crunches - 30
Flutterkicks - 40
Weighted Russian Twists - 50
Z-Press - 10
Side Plank with Posterior Delt Raise - 10

NOTES

We’re recalculating your EORM:
This phase we’re going to increase the weights a bit because you’re getting stronger.
Now we’re going to add 10 more pounds to your EORM from the last phase.
Now you can use your calculator to work your percentages:
Set 1 – 70% of new EORM
Set 2 – 75%
Set 3 – 80%
Set 4 – 85%
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.

Do the rest of the exercises as normal – 10 reps using our normal rule of thumb: if you finish the set and could have done a couple more reps – up the weight.

Make sure to take the full 2:00 rest in between sets. The rest period is critical for the strength work.

FORM VIDEOS
MTNTOUGH Standard Warmup: https://lab.mtntough.com/videos/warm-up-1
Deadlifts: https://lab.mtntough.com/videos/mtntough-form-deadlift
Pullups: https://lab.mtntough.com/videos/mtntough-form-pull-ups
Front Rack Step Ups: https://lab.mtntough.com/videos/mtntough-form-front-rack-step-up
Barbell Bent Over Row: https://lab.mtntough.com/videos/mtntough-form-mtntough-form-barbell-bent-over-row
Pole Off Press: https://lab.mtntough.com/videos/mtntough-form-pole-off-press
Bicep Curl: https://lab.mtntough.com/videos/mtntough-form-barbell-curl
V-Ups: https://lab.mtntough.com/videos/mtntough-form-v-ups-1
Suitcases: https://lab.mtntough.com/videos/mtntough-form-suitcases
Crunches: https://lab.mtntough.com/videos/mtntough-form-crunches
Flutterkicks: https://lab.mtntough.com/videos/mtntough-form-flutter-kicks-1
Weighted Russian Twists: https://lab.mtntough.com/videos/mtntough-form-russian-twists
Z-Press: https://lab.mtntough.com/videos/mtntough-form-z-press
Side Plank with Posterior Delt Raise: https://lab.mtntough.com/videos/mtntough-form-side-plank-with-posterior-deltoid-raise