Above: Mountain Lab Rats working through the session below. 

2.6.12

Warm Up:

Objective: Strength, Work Capacity

Warm up:

5 Rounds (Men-12kg, Women-8kg)
3x 2-Handed Kettlebell Clean
3x 2-Handed Kettlebell Front Squat
3x 2-Handed Kettlebell Military Press
3x Pull up
Instep Stretch

Training:

(1) 10 Rounds
2x Craig Special - increase load each round until 2x is hard, but doable
3rd World Stretch

(2) 6 Rounds for Time
10x Sandbag Getup (5x each side), Men @ 60#, Women @ 40#
6x 15 yard sprints
3x Scotty Bobs (Men - 25#, Women - 15#)

(3) 4 Rounds
15/15/15 Low Back Complex
10x Slasher @ 16kg (men), 12kg (women)
30/30 Side Bridge
15x Good Morning with Kettlbell (16kg men, 12kg women)

Comments:
Awesome combination of strength, work capacity and core training today for my Mountain Athlete Lab Rats. These athletes are in the middle of a long Rock Climbing specific cycle and spend 2-3 days/week at the rock gym or doing sport-specific rock climbing in at Mountain Athlete, and spend 1-2 days/week in the gym doing Base Fitness. This is one of their base fitness sessions this week.

We start with strength - the Craig Special is an incredible total body exercise. One rep is a hang squat clean followed by a front squat. Keeping the rounds high, but the volume low, I aim to train strength here - the loads should be heavy the last 4-5 rounds.

Part (2)'s work capacity effort is no joke - and begins with perhaps my favorite core and work capacity exercise - the sandbag getup. My lab rats finished between 10 and 12 minutes.

Part (3) hits the mid section again with a focus on lower back strength and endurance. The Low Back Complex comes from Foundation Training creator Eric Goodman. This and the Good Mornings focus on the low back and posterior chain.

The 30/30 side bridges are isomeric work - 30 seconds each side. The slashers hit rotational core movement..

See clip to watch my Lab Rats work through this session. They finished at 55 minutes.

- Rob Shaul

*********************************

KAYAK/PADDLING PRE-SEASON TRAINING PROGRAM
Working with our professional kayakers, we've developed an 8-week, sport specific training program for kayakers, canoeists and other river athletes. The program is available through our online store. Website Store

*********************************

MOTOCROSS PRE-SEASON TRAINING PROGRAM
We've designed a 10-week pre-season training program for motocross riders and competitors to prepare them for the rigors of this demanding sport. The program is available through our online store. Website Store

*********************************

NEW MOUNTAIN ATHLETE BALL CAPS
Navy Blue FlexFit Ball Cap with Mountain Athlete Cross on Left front panel, and "Mountain Athlete" embroidered across the back. $25 through the website store. New Hats

*********************************

MOUNTAIN ATHLETE IN MEN'S JOURNAL
www.mensjournal.com/everything-you-know-about-fitness-is-a-lie/