Summiting Rainier

Ian2

Yesterday I received this email from Program Design client Ian Dawson:

“Hey Kyle! Made it to the summit yesterday morning. It was incredible, and as much of a mental challenge as a physical one (jumping over 1.5 ft wide crevasses at 13000 ft tested the nerves a little!)

Thanks for all the training and support over the last 8 months. I couldn’t have done it without the help. Not sure what’s next but I’ll definitely be back in a couple weeks.”

——–

I was so excited to see this come across my inbox and I couldn’t be prouder. I am proud because the work we put in together paid off, but much more than that because Ian has been the model of consistency in the gym. He was relentless with his training schedule and even had some sessions on the road in hotels with less than ideal equipment. As a coach it is great to see months of planning and programming come to fruition, but as a person and a friend it was just as rewarding if not more to see someone who put his heart and soul into training reap the rewards by attaining his goal.

Here is a look at his last 4 weeks of training ramping up to summiting Mt Rainier, elev:14,410 ft

Coach Kyle Thornton

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Week 28 May 18-
Day 1

A1 Back Squat @30×0 8-12 reps 6 sets no rest

A2 DB RDL @3111 12-15 reps 6 sets rest 2 mins

B.3 Rounds

2X GL Walking Lunges w BB on back #75

4x GL Prowler Push w 45s

25 Pull ups

Day 2 may 20

A. CG Bench Press 10-12 reps 4 sets Rest 2 mins

B1 Cambered bar tri ext 15-20 reps 4 sets no rest

B2 Cambered bar Bi Curls 15-20 reps 4 sets rest 60 sec

Day 3

A. SL DL alternating 14-18 reps 4 sets rest 2 mins

B. Accumulate 800m of:

Farmers walk w/ 2x32kgs kbs

& reverse sled drags w/ 2x45s

Week 28 May 26-
Day 1 may 26

A1 Back Squat @30×0 8-12 reps 6 sets no rest

A2 DB RDL @3111 12-15 reps 6 sets rest 2 mins

4 Rounds all with vest

2X GL Walking Lunges

25 ring rows

25 step ups

Day 2

A. Strict Press 3-3-3-3-3

B. Push Press 5-5-5-5-5

C. Weighted Dips 7-7-7-7-7

D. 6X 400M Run Intervals Rest 1:1

Week 29 June 1-
Day 1 June 1

5 Rounds

8 Back Squats @ #110

400M Vested Walk

20 Burpee to Step Up

Day 2 June 4

AMRAP 90 mins

1 mile Bike

3 Wall Walks

5 Pull Ups

7 Ball Slams 40#s

Day 3 Jun 8

4×30 sec row sprints rest 2 min

Rest 5 mins

4×30 sec row sprints rest 2 min

Rest 5 mins

4×30 sec row sprints rest 2 min

Week 30 June 8-
Day 1 Jun 10

3x

5 min Sand Bag Walk

5 min Bike

5 min Plank Variations

5 mins Bear Crawl

June 11

10 min Vested Step Ups

25 Vested ring rows

5 min Vested Step Ups

25 Vested ring rows