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Christmas Week

Christmas Week
My 2017 Hoyt Carbon Defiant Turbo showed up. I had it come in the new buckskin and it is sweet. Basically the same bow as last year, but I shot the turbo better than the 31" so I stuck with that bow. I love carbon as well, once you go carbon you probably won't go back. Monday 12/19/2016 1. Power Snatch triples: #95,145,162,167,167,167 2. Snatch Pull Just off floor: 4x3 #217 3. Back Squat #275 3x5, 3x1 #292,302,310 4. 6 strict muscle ups + 12 chest to bar pull-ups, + 18 pull-ups 5. running clock... 21-15-9 squat cleans #135 + ring dips | 7:25 at 10:00 ...15-10-5 power cleans #185 + strict ring dips | 5:50 at 20:00 ... 9-7-5 hang squat cleans #205 + muscle ups | 8:16 Tuesday 12/20/2016 1. 9 rounds of rowing 1:40 on and :20 off, 2 minute rest after the 5th round | 4,080m 2. bike: 7 rounds of 20 cal, rest :40s b/t rounds | 11:59 3. 3 rounds for time: 12 push jerks #155 15 toes to bar 25' hs walk 50 double unders | 7:25 4. HS Holds 4x :30seconds Wednesday 12/21/2016 1. Power Clean & Push Jerk #180 2+1, #210 2+1, #215 2+1, #225 2+1 2. Clean Pull 4x3 #245 3. Front Squat 3x3 #245, 3x1 #260,270,275 4. x3 3 minute amraps with 3 minutes rest b/t sets 75 double under buy-in 15 deadlift #225 15 bar facing burpees | 1+12 75 double under buy-in 10 deadlift #275 10 bar facing burpees | 1+8 75 double under buy-in 5 deadlift #300 5 bar facing burpees | 3+2 5. EMOM for 12 minutes ODD minutes: 20 GHDSU EVEN minutes: 10 strict HSPU Friday 12/23/2016 1. Snatches #135x4, #155x4, #170x4, #1822x3 2. Back Squat #2803x5, #302x1, #315x1, #322x1 3. 12 days of Christmas partner wod with my wife. Do the workout just like the song... 1, 2, 1, 3, 2, 1, 4, 3, 2, 1, 5, 4, 3, 2, 1...etc... 1 bar muscle 2 strict hspu 3 kettelbell sumo deadlift to high pull #70 4 pistols 5 burpees 6 toes to bar 7 partner wall ball shots 8 pull-ups 9 kettlebell swings #70 10 box jump overs 30" 11 calorie row 12 calorie bike | 26:02 Saturday 12/24/2016 Team workout, team of 4 for time: 100 synro thrusters #95 buy-in 3 rounds of 15 cal assault bike + 15 cal row 45 double unders + 15 syncro toes to bar 10 syncro overhead squats #95 50 syncro bar facing burpees | 29:00 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 Elk Shape BOOK