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As this gets published, I am 5 short days away from getting after some late season Washington archery deer and elk. I do not have any elk showing up on my camera yet, we need a little more snow to push them down to the elevation of my stand. Surprisingly, I have two mature boars hitting my deer food in the middle of November. I was hoping the bears in the area would already den up for the winter by now. With bears in the general area, the deer and elk movement will slow down. I do think I will still pull an all day sit for the opener up there, the chances of a buck cruising for his next girlfriend are probable. I have one other set on some private ground, the best buck there is about a 130 5×5 or ten point if you are a midwest person. I have had a 150 framed mountain buck come through my mountain set a few times so I’d like to give myself a chance at him.

Fitness wise I am working on improving my power output while maintaining some consistent metabolic workouts. Nutrition has been pretty dialed. Food prep has been really important with my busy schedule. I encourage anyone and everyone to look at the workouts I do below and let them serve as a template for you to try something different. All workouts blur the distinction between weights and cardio. I don’t isolate or segregate muscles, neither does nature.

We are dropping the ELKSHAPE podcast on elkshape.com, this is a way to focus on diving deeper into fitness, elk hunting, and professional development. I will be handpicking guests from time to time and answering listen questions. I am excited to add this in. I’ll let you know (trust me) when the first episode makes it way to the iTunes.

If this is your first time visiting this page, I always journal my workouts from the previous week, feel free to try any of them and get an idea of what I do to stay in ELKSHAPE!

Monday 11/6/17
1. Complex 7 sets climbing 1 power snatch + hang (knee) squat snatch + OHS #165

2. 3 heavy snatch singles #170,185,195

3. 5×2 of snatch grip deadlift halting just off floor & pockets + snatch pull #195

4. EMOM 10
Box squat single #265 across

5. 10-8-5 for time:
muscle ups, OHS #135, Row Cal | 5:45

Tuesday 11/7/17
1. 2 Rounds of Running on the TRUEFORM
500m – rest 2:00
400m – rest 1:30
300m – rest 1:00
200m – rest :30
100m – rest :15
rest 2 minutes

2. 2 minute AMRAP of:
dead stop strict handstand push-ups | 23
rest 2:00
strict handstand push-ups | 32
rest 1:00
max effort set of strict press #95 | 5 reps

3. 5 Rounds, start every 4:00 minutes
20 toes to bar
10 deadlifts #225
15 cal bike

Wednesday 11/8/17
1. For Time:
21 Push Press + 21 Front Squats + 21 Hang Power Cleans #135
rest 2:00
15 Push Press + 15 Front Squats + 15 Hang Power Cleans #155
rest 2:00
9 Push Press + 9 Front Squats + 9 Hang Power Cleans #175
rest 2:00
6 Push Press + 6 Front Squats + 6 Hang Power Cleans #195 | 18:30 total time

2. AMRAP 12
3,3,6,6,9,9,12,12…etc…
burpee box jump overs 24:
calorie row | completed the 18 round and got 4 calories on the 21 round.

3. Ski Erg Conditioning
2 rounds of:
21 cal rest 1:00
18 cal rest :45s
15 cal rest :30s
9 cal rest … rest 2:00 b/t rounds

Thursday 11/9/17
REST DAY

Friday 11/10/17
1.13 minute AMRAP
55 bar facing burpees
55 pull-ups
55 kettlebell snatches alternating #50
55 handstand push-ups strict | 201 reps
RIGHT INTO
2. EMOM Power Snatch
0-3 triples at pockets | #115,125,135
3-6 doubles at knees | #145,150,150
6-9 singles from floor | #155,165,170
RIGHT INTO
30 strict toes to bar
30 weighted sit-ups #25
15 strict toes to bar
15 weighted sit-ups #25

Saturday 11/18/2017 – REST DAY
3 mile hike, #40 pack

Sunday 11/19/2017
1. 20:00 minute running clock
0:00 – 2:00 max burpee to pull-ups | 22
2:00 – 400 max dumbbell snatches alteranting #70 | 20
4:00 – 9:00 build to a heavy double front squat | #95,135,185,205,225,245
9:00 – 14:00 build to a heavy complex power clean + 3 front squats + jerk | #135,185,205,215
1 min rest
15:00 – 20:00 AMRAP
15 Bar Dips
50 Kettlebell Swings #50
max reps dumbbell thrusters #50’s | 20

2. 4 rounds not for time:
5 one arm dumbbell push-press #70’s each arm
10 strict bar dips

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