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Birthday Week

Birthday Week
Monday 8/7/2017 1. OHS 4x6 #165,185,205,215 2. 4 Rounds For Time: 20 cal row 16 wall ball shots #30 ball 10' target 8 hang power snatches #115 | 12:49 Tuesday 8/8/2017 Archery Range in the morning... 1. Snatch Doubles #75,105,135,155,165,175,185,185 | didn't feel very mobile 2.5 rep max thruster | #135,175,196,201 3. 9 minute clock: 4 rounds of... 10 toes to bar 20 box step-ups 24" box, #35's dummbells remaining time max ring muscle ups | 13 reps 4. 7 minute AMRAP: 5 power cleans #195 7 bar facing burpees 9 pull-ups | 4 rounds Wednesday 8/9/2017 1. warm-up: 15 cal ski erg, 400m trueform run, 20 cal bike, crossover symmetry activation 2. Bench DB's 10 reps | #40's, 50's, 60's, 70's, 70's, 70's 3. Back Squat | #135x5, 185x5, 225x5, 255x3, 275x3, 300x3 4. Banded barbell good mornings (red bands) 8 reps | #45,75,105,105 5. Tempo Deadlifts (2-2-2) x5 | #225,225,225 6. Split Jerks x5 | #95,145,165,185,205 7. For Time: 15-12-9 KB 1 arm Snatch #70 + GHDSU 800m Run 15-12-9 KB 1 arm Snatch #70 + GHDSU | 12:00 Thursday 8/10/2017 Happy Birth to my beautiful Wife! Friday 8/11/2017 Today I turn 36 years young: Team of 3 workout: 500m Run together 50 Dball ground to shoulder #150 | 1 person working at a time 100 burpee box jump overs 24" | 1 person working at a time 50 bar muscle ups | 1 person working at a time 100 hang squat clean thrusters #135 | 1 person working at a time 500m Run together | 24:48 ElkShape Partners Bohning Archery Caribou Gear Game Bags Hoyt Achery Mtn Ops Vortex Optics Exo Mountain Gear Option Archery Easton Archery Sitka Gear FHF Gear Kenetrek Boots OnXmaps Elk Shape Youtube Channel Elk Shape BOOK Phelps Quality Game Calls