WEEK 3 : 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

Basic Strength
Superset 1
*4 Rounds
Deadlift - 10
Overhead Military Press - 10
Rest - 1:30

Superset 2
*4 Rounds
Single Leg RDLs - 20 (10 each leg)
Pull ups - 10
Rest - 1:30

Superset 3
*4 Rounds
Hamstring Curls - 10
Bent Over Dumbbell Rows - 10
Rest - 1:30

Core - The 200s (Elites will do The 250s)
Unassisted Sit ups - 40 (Elites 50)
Elbow to Knee - 40 (Elites 50)
Flutter Kicks - 80 (1 leg = 1 rep, Elites 100)
Crunches - 40 (Elites 50)
Front Plank - 1 min

NOTES

This is the beginning of the basic strength phase. Remember the weight is a tool - not the objective. Stay focused on your form and work through the 10 reps. A good rule of thumb for finding the right weight on any of our exercises is as follows:

Pick a weight you know you can do for the full number of reps (10 in this case).
Once you finish the set, if you feel like you could have done 2 more - then up the weight by 10 pounds per side for legs and 5 pounds per side for upper body.
The goal is to reach failure by the third set and push through it into the 4th.
Make sure to take the full 1:30 rest in between sets. This is critical for the strength work.

On the Deadlift - great rule of thumb: your backside is in the middle between your shoulders and your knees. Keep your back neutral and spine straight.

On the Pull ups - do as many as you can each set and then shift to the Bar Pull ups you learned in the last phase.

FORM VIDEOS
Deadlift: https://lab.mtntough.com/videos/mtntough-form-deadlift
Overhead Military Press: Military Press: https://lab.mtntough.com/videos/mtntough-form-barbellmilitarypress
Single Leg RDLs :https://lab.mtntough.com/videos/mtntough-form-single-leg-rdls
Pull ups: https://lab.mtntough.com/videos/mtntough-form-pull-ups
Hamstring Curls: https://lab.mtntough.com/videos/mtntough-form-hamstring-curls
Bent Over Dumbbell Rows: https://lab.mtntough.com/videos/mtntough-form-bent-over-row
Sit ups: https://lab.mtntough.com/videos/mtntough-form-situps
Elbow to Knee: https://lab.mtntough.com/videos/mtntough-form-knees-to-elbow
Flutter Kicks: https://lab.mtntough.com/videos/mtntough-form-flutter-kicks-1
Crunches: https://lab.mtntough.com/videos/mtntough-form-crunches
Front Plank: https://lab.mtntough.com/videos/mtntough-form-frontplank