WEEK 7 : 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 : 55% of EORM
Round 2 : 60% of EORM
Round 3 : 65% of EORM
Round 4 : 70% of EORM
Round 5 : 75% of EORM
If 75% feels like it may be too much, feel free to stay at 70% or just go up 1% or 2%
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.
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 – 55% of EORM
Set 2 – 60%
Set 3 – 65%
Set 4 – 70%
Set 5 – 75 %
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: 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