Our mission and tribe is a work in progress. This is us just getting started. Although we have been working on our craft for almost 2 decades there is still room for growth. Over the 16 years we have been evolving. Our background has included everything from CrossFit to ultra-marathons. We strongly believe in having a well-rounded and capable frame. What would it benefit an outdoor athlete if they could deadlift a truck, but hiking 10 miles in mountainous terrain was not feasible. The same could be said about the inverse, able to run long but not able to capable of moderate strength relative to frame. Our answer is a blend of both disciplines. So be well rounded, be harder to kill, and overcome limitations. We have been doing our own programming for a while. This is not to take away from the brilliant minds and information available out there. This is simply what works for us. Take it with a grain of salt. Work up to things if you are not at that level. Total fitness is a game of constant dedication and commitment in all aspects. Many of our workouts incorporate push\/pull variations. Working both movements in our opinion helps balance the body on all fronts. We believe we should build our bodies like you build a sturdy structure, from the ground up. Most training sessions begin with mobility which resembles some yoga flows. The body is a machine, and it needs to operate at the highest capacity. Mobility is huge. Get ahead now.<\/p>\n\n\n\n
Mountain Man Weekly #1 <\/p>\n\n\n\n
Notes: Break each total rep count into sets that you desire. This is an example of how our workouts are structured. We dial up and down mileage based on distance training for. If mileage gets higher, strength volume naturally falls but it is still maintained. <\/p>\n\n\n\n
Total reps are listed. Break them into manageable sets. Working strength and endurance can be challenging. We have worked up to this over time. A lot of our exercises are repetitive. Over time we are built, not in weeks or months, but years. <\/p>\n\n\n\n
Monday:<\/strong> <\/p>\n\n\n\n 15 mins mobility\/yoga\/active stretching <\/p>\n\n\n\n Work: <\/p>\n\n\n\n 100 alternating dumbbell bench press 40-70 # DB\u2019s <\/p>\n\n\n\n 100 Pushups <\/p>\n\n\n\n 100 dips <\/p>\n\n\n\n 50 pullups\/chinups <\/p>\n\n\n\n 100 rows (cable, trx, ring, inverted) <\/p>\n\n\n\n 100 dumbbell push press 35-45 # DB\u2019s <\/p>\n\n\n\n 5 x 25 m farmers carries with KB\u2019s \/ DB\u2019s 45-65 # <\/p>\n\n\n\n 100 situps <\/p>\n\n\n\n 100 ab choice (leg levers\/suspended knee raises\/ab roller\/ab workout of choice) <\/p>\n\n\n\n 100 shrugs (DB\/KB\/plates) 90 # min total weight <\/p>\n\n\n\n 100 barbell or db bicep curls (your choice on weight) <\/p>\n\n\n\n Run or cardio of choice: 45 mins minimum. Run usually a 10km. Can ruck instead 45 # ruck at incline <\/p>\n\n\n\n Tuesday:<\/strong> <\/p>\n\n\n\n 15 mins mobility\/yoga\/active stretching <\/p>\n\n\n\n Work: <\/p>\n\n\n\n 25-50 hang cleans light @ 95 # or more <\/p>\n\n\n\n 25-50 front squats @ 115 # or more <\/p>\n\n\n\n 50 back squats @ body weight equivalent on bar <\/p>\n\n\n\n 25 back squats @ above plus 50 # <\/p>\n\n\n\n 100 kettlebell swings @ min 53 # KB <\/p>\n\n\n\n 100 walking lunges <\/p>\n\n\n\n 100 back extensions (GHD or equivalent) <\/p>\n\n\n\n 100 abs of choosing <\/p>\n\n\n\n Run: 60 mins treadmill or outside. Can ruck instead 45 # ruck at incline <\/p>\n\n\n\n Wednesday<\/strong>: <\/p>\n\n\n\n 15 mins mobility\/yoga\/active stretching <\/p>\n\n\n\n Work: <\/p>\n\n\n\n 5 rounds (20 pushups, 10 pullups) <\/p>\n\n\n\n 50 dips <\/p>\n\n\n\n 50 rows (trx\/rings\/barbell\/DB) <\/p>\n\n\n\n 50 one arm DB clean and press (35# and up) <\/p>\n\n\n\n 50 suspended knee raises (on rings or dip bar) <\/p>\n\n\n\n 5 x 25 m farmers carries with KB\u2019s \/ DB\u2019s 45-65 # <\/p>\n\n\n\n 50 situps <\/p>\n\n\n\n 50 shrugs 100 total #\u2019s and above <\/p>\n\n\n\n 50 bicep curls 50 # total and above <\/p>\n\n\n\n 50 ab rollers or equivalent <\/p>\n\n\n\n Run: 10km or above. Can ruck instead 45 # ruck at incline <\/p>\n\n\n\n Thursday<\/strong>: <\/p>\n\n\n\n 15 mins mobility\/yoga\/active stretching <\/p>\n\n\n\n 25 back squats @ body weight equivalent on bar <\/p>\n\n\n\n 25 back squats @ 1.5 times body weight <\/p>\n\n\n\n 50 deadlifts @ 1 times body weight <\/p>\n\n\n\n 100 kettlebell swings 53 # and up <\/p>\n\n\n\n 100 goblet squats with same KB <\/p>\n\n\n\n 100 KB obliques with same KB <\/p>\n\n\n\n 100 back extensions GHD or equivalent <\/p>\n\n\n\n Run: 1 hour or above on trails or variable incline treadmill. Can ruck instead 45 # ruck at incline <\/p>\n\n\n\n Friday<\/strong>: <\/p>\n\n\n\n 15 mins mobility\/yoga\/active stretching <\/p>\n\n\n\n Work: <\/p>\n\n\n\n 200 pushups <\/p>\n\n\n\n 100 cable rows 100 # and up <\/p>\n\n\n\n 50 dips <\/p>\n\n\n\n 50 pullups <\/p>\n\n\n\n 100 dumbbell push press 80# total and up <\/p>\n\n\n\n 100 sledge swings on tire <\/p>\n\n\n\n 10 rope climbs \/ peg board <\/p>\n\n\n\n 100 shrugs 100 # or higher <\/p>\n\n\n\n Rotating plank x 10 minutes <\/p>\n\n\n\n Recovery: light run\/swim\/bike\/hike <\/p>\n\n\n\n Saturday<\/strong>: <\/p>\n\n\n\n 15 mins mobility\/yoga\/active stretching <\/p>\n\n\n\n Work: 13 mile run minimum, preferably on trails. <\/p>\n\n\n\n Sunday<\/strong>: <\/p>\n\n\n\n Stretch, recover <\/p>\n","protected":false},"excerpt":{"rendered":" Our mission and tribe is a work in progress. This is us just getting started. Although we have been working on our craft for almost 2 decades there is still room for growth. Over the 16 years we have been evolving. Our background has included everything from CrossFit to ultra-marathons. We strongly believe in having […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-113","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"_links":{"self":[{"href":"https:\/\/thegunstockwarclub.com\/index.php?rest_route=\/wp\/v2\/posts\/113","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/thegunstockwarclub.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/thegunstockwarclub.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/thegunstockwarclub.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/thegunstockwarclub.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=113"}],"version-history":[{"count":4,"href":"https:\/\/thegunstockwarclub.com\/index.php?rest_route=\/wp\/v2\/posts\/113\/revisions"}],"predecessor-version":[{"id":206,"href":"https:\/\/thegunstockwarclub.com\/index.php?rest_route=\/wp\/v2\/posts\/113\/revisions\/206"}],"wp:attachment":[{"href":"https:\/\/thegunstockwarclub.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=113"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/thegunstockwarclub.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=113"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/thegunstockwarclub.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=113"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}