WEEK 5 : DAY 1
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
Shoulder bands and dislocates
Squats - 8
Incline Bench - 8
Rest - 2:00
*Lower Body Estimated One Rep Max (EORM) = (10 rep Max Weight) + 100lbs
*Upper Body Estimated One Rep Max (EORM) = (10 rep Max Weight) + 50lbs
Round 1 : 50% of EORM
Round 2 : 55% of EORM
Round 3 : 60% of EORM
Round 4 : 65% of EORM
Round 5 : 70% of EORM
Farmer Carry - 80 yds
Lateral Lunges - 20 (10 per leg)
Plank Kickbacks - 20 (10 per side)
Weighted Russian Twists - 20
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.
This phase will work differently than previous phases – we are going to use percentages of your calculated one-rep-max. Some key notes:
We at MTNTOUGH strongly believe that the use of one-rep max is a tool to be used for measurement as far as a starting point for determining how much to lift on each set – it’s not an ego check. Kind of like knowing your max heart-rate. The main purpose of knowing that is to know where your training zone is because that is measured as a percentage of your max heart rate. Same goes with strength training – your one-rep max is what we use to measure the percentages for your training weight.
Based on that we’re not concerned with you having an exact number – we’re going to use an estimate to get what we call your Estimated One Rep Max (or, as you’ll see on the chart, EORM).
Step 1: Calculate your EORM:
For legs take the heaviest weight you were able to do for 10 reps last week and add 100 pounds.
For upper body – take the heaviest weight you were able to do for 10 reps last week and add 50 pounds.
Step 2: Use these percentages of your EORM for the 5 sets of the workout:
Set 1 – 50% of EORM
Set 2 – 55%
Set 3 – 60%
Set 4 – 65%
Set 5 – 70 %
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.
Watch the videos:
The lateral lunges are very important but make sure your feet stay flat on the ground and the dumbbells are split with one inside your bending leg and one outside – probably between 8 to 12 pounds in each hand.
Plank kickbacks – keep your core tight and elbows in. This is not meant to be a shoulder workout so make sure your arm is straight and your shoulder is aligned. You should feel it in your core and your triceps.
MTNTOUGH Standard Warmup: https://lab.mtntough.com/videos/warm-up-1
Incline Bench: https://lab.mtntough.com/videos/mtntough-form-incline-bench
Farmer Carry: https://lab.mtntough.com/videos/mtntough-form-farmer-carry
Lateral Lunges: https://lab.mtntough.com/videos/mtntough-form-lateral-lunges
Plank Kickbacks: https://lab.mtntough.com/videos/mtntough-form-plank-kickbacks
Weighted Russian Twists: https://lab.mtntough.com/videos/mtntough-form-russian-twists