WEEK 9 : DAY 1

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
Squats - 6
Incline Bench - 6
Rest - 2:00

AMRAP of Squats at 60% EORM
AMRAP of Incline Bench at 60% EORM

*Lower Body Estimated One Rep Max (EORM) = (10 rep Max Weight) + 110lbs
*Upper Body Estimated One Rep Max (EORM) = (10 rep Max Weight) + 60lbs

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

Superset 2
*4 Rounds
Bulgarian Squats - 20 (10 per side)
Asymmetrical Shoulder Press - 20 (10 per side)
Rest - 1:00

Superset 3

*4 Rounds
Tricep Cable Extension - 10
Side Plank Abductors - 20 (10 per side)
Rest - 1:00

Set 4
*4 Rounds
Calf Raises - 10
Rest - 1:00

NOTES
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 calculate your percentages:
Set 1 – 60% of EORM
Set 2 – 65%
Set 3 – 70%
Set 4 – 75%
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
Squats: https://lab.mtntough.com/videos/mtntough-form-squats
Incline Bench: https://lab.mtntough.com/videos/mtntough-form-incline-bench
Bulgarian Squats: https://lab.mtntough.com/search?q=Bulgaria
Asymmetrical Shoulder Press: https://lab.mtntough.com/videos/mtntough-form-asymmetrical-shoulder-press
Tricep Cable Extension: https://lab.mtntough.com/videos/mtntough-form-tricep-cable-ext
Side Plank Abductors: https://lab.mtntough.com/videos/mtntough-form-side-plank-abductors-1