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Below is the secret sauce, how I stay in shape year round hunt ready. Nothing magical. Dedication and discipline. They are days I do not want to train but I do anyways, it is called delayed gratification. This simple formula of consistency pays off for me.

Monday 10/30/17
1. Pause OHS + Snatch Balance | #135,155,175,195,205
2. Squat Snatch Complex 7 rounds EMOM (hang squat snatch + full squat snatch)
#105,135,145,155,165,175,185
3. Deficit Pausing Snatch Grip Deadlift 5×2 #205
4. Back Squat, 2 rounds of:
3 reps #255
2 reps #305
1 rep #325 ****rest 2:00 b/t sets
5. Ascending Ladder for 7 minutes:
3 thrusters #95 + 3 burpee box jump overs, 6+6, 9+9, etc… | 77 reps completed.

Tuesday 10/31/17
1. 2 rounds of 15-12-9 Kipping Handstand push-ups, rest 2:00 b/t sets
2. TrueForm Sprint Intervals
3 rounds of:
:30s on and :30s off
:45s on and :45s off
1:00 on and 1:30 off
3. 15 AMRAP
30 double unders
15 power cleans #135
30 double unders
15 toes to bar | 5 rounds + 35 reps
4. 3 rounds not for time:
6 L-sit pull-ups
9 ring push-ups
12 cal ski erg

Wednesday 11/1/17 REST DAY | 3 mile hike #50 pack

Thursday 11/2/17
1. 2:00 AMRAP, rest 3:00 b/t
a) 9 power cleans + 9 front squats + 9 jerks + as many clusters as possible | #135 – 4 clusters
b) 7 power cleans + 7 front squats + 7 jerks + as many clusters as possible | #165 – 3 clusters
c) 5 power cleans + 5 front squats + 5 jerks + as many clusters as possible | #185 – 2 clusters

2. Conditioning: 12-9-6-3 For Time:
Dball #150 over the shoulder
Calorie Row | 10:24

Friday 11/3/17
1. Snatch Balance triples | #135,155,175,175,195
2. Hang Snatches #53 Kettle Bell each hand | 5×8
3. 20 AMRAP with Partner, You go… I go…
15 cal Assault Bike
12 cal Row
9 Muscle Ups | 10 rounds total

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