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Apparently I only trained three days this week. I was in Louisville, KY for the ATA show and traveling messed up my program. Regardless, the days I did train, I put in the work. I have a lot of videos embedded on this post so you can follow along my journey this week. Big things happening for ElkShape in 2019.

site web Monday 1/7/19

  1. Box Squat Triples with 80# Chains, 12″ Box, 6 sets, 225#
  2. 20″ Box Step Ups with 115# Barbell 3 sets of 5 reps per leg
  3. “Chad” 1,000 step-ups for time with 45# pack | 59:45

go to my blog Tuesday 1/8/19

  1. Crossover Symmetry Shoulder Activation Series
  2. Power Clean + 2 Push Jerks 8 sets | 145#,145,175,195,205,215,225
  3. “Barkemeyer” For Time: Starts with 5 burpees and every minute on the minute 5 burpees throughout the workout: 50 DB Snatches alternating 70#, 50 GHD Sit-ups, 50 Wall Ball Shots 30#, 50 Sandbag over the shoulder 50# | 16:53
  4. Accessory: 4×3 Tempo Deadlifts 225#, 2 seconds just off floor, 2 seconds up and 2 seconds down + 4×5 GHD Raises

Thursday 1/10/19 Louisville, KY
Hotel Pump:
Push-ups: 20,10,10,10,10,12,10,11,8=100
HSPU: 8,6,5,6,5,5,5,6,4 = 50

Evening session:
1.3 mile run
200 devil presses 40#’s w/partner
1.3 mile run

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