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Arrow Building

Arrow Building
Here's how arrows get built at ELKSHAPE: 1/16/17 monday 1. Power Snatch 6x3 built up to #160 2. Squat Snatch + 2 OHS | #115,135,157,170 3. 4x5 RDL #185 4. For Time (1 bar, you change weights) 21 deadlifts #245 15 front squats #205 9 squat snatches #165 | 5:30 5. "The Sevens" 7 rounds for time of: 7 hspu, 1/17/19 tuesday 1. Power Cleans 6x3 built up to #215 2. Back Squat 6x2 #290 3. 3 rounds for time: 30 power cleans #135 30 wall ball shots #20 | 12:45 4. for time: 10 muscle ups + 100m Row 9 muscle ups + 200m Row 8 muscle ups + 300m Row 7 muscle ups + 400m Row 6 muscle ups + 500m Row | 12:32 1/18/17 wednesday 1. halting snatch pulls 6x3 | 115,135,165,185,165 2. snatch grip push press (behind neck) 6x3 | 115,135,165,185,165 3. RDL 6x2 deficit #245 4. 2 rounds for time of: 10 db snatches #70 5 each arm 20m 1 arm OH walking lunge DB #70 10 db snatches #70 5 each arm 20m 1 arm OH walking lunge DB #70 40 GHD sit-ups | 10:52 5. 3 rounds of: :40s max effort pistols, :20s rest | 24,20,21 6. 3 rounds not for time of: 5 strict ttb, 7 strict ring dips, 9 decline push-ups 1/19/17 thursday active rest: 8 rounds not for time: 12 calories ski erg 40' HS Walk 1/20/17 friday 5 rounds of: 10 calories assault bike 10 Kettlebell 1 arm snatches #70 10 wall ball shots #30 5 burpee to bar muscle up rest 4:00 b/t rounds 1/21/17 saturday 1. warm-up touch and go C&J #155, start with 1 rep add additional rep each minute. Made it through 7 minutes. 2. partner workout 2 rounds of: 20 cal ski erg 40 double unders with weighted rope 10 synchro squat snatches #145 20 synchro toes to bar 8 synchro ring muscle ups Please Check out my Partners Hoyt Achery Mtn Ops Vortex Optics Bohning Archery Exo Mountain Gear Option Archery Easton Archery Sitka Gear FHF Gear Kentrek Boots OnXmaps Elk Shape Youtube Channel