Last week of 2015

2016 goal setting, championship bowhunting, dan staton fitness, dan staton hunting, elk fitness, elk shape, goal setting tips, hunt backcountry podcast -

Last week of 2015

Monday 12/28/20151. Conditioning For time: 30 Snatches, 135/95 30 Clean and Jerks, 135/95 30 Thrusters, 135/95 | 10:17 2. Gymnastics Pulling 10 rounds each for time of : Legless Rope Climb + 2 Rope Climbs, Team of 3 10:59 3. Conditioning 3 RFT: 40 Calorie Row 30 TTB 20 Calorie Assault Bike 10 TTB 19:40 SESSION 2 1. Snatch Accessory 3×5 Sotts Press from the front rack | just the bar #45 2. Squat Work up to a heavy double OHS | #225 3. Snatch Accessory Work up to a heavy double Snatch Grip Push Press from behind the neck | #205 4. Snatch Accessory Work up to a heavy double Snatch Grip Dead lift | #235 Tuesday 12/29/2015 Did a Podcast with Hunt Backcountry Podcast that should air in 2016. Great dudes and they asked some damn good questions on nutrition, I was impressed at the depth they wanted to go into. I think the tide is rising when it comes to serious backcountry athletes interested in making themselves the ultimate predator. Looking forward to the feedback. 2. Gymnastics Conditioning A. 3 x max rep unbroken Strict Deficit HSPU, 10/7″ – rest as needed | 3,4,5 B. 2 x max rep unbroken Kipping Deficit HSPU, 10/7″ – rest as needed | 5,4,4 C. 1 x max rep unbroken Strict HSPU | 9 3. Conditioning “Zeus” 3 RFT 30 Wall ball shots, #30 30 pound Sumo deadlift high-pull, 75/55 30 Box jump, 20″ 30 Push press, 75/55 30 calories Row 30 Push-ups 10 Back squat #225 28:58 4. Posterior Chain Conditioning 3×10 Reverse Hypers 3×10 Banded Good Mornings 3×10 Glute Ham Raises Wednesday 12/30/2015 Today I did a two Podcast interviews with Phil Mendoza of Championship Bowhunting. We covered motivation, goal setting, and of course fitness and shooting. Look for those in 2016. 1. Clean and Jerk Build to a heavy 3-position Clean + Split Jerk Pos 1: Above knee Pos 2: Below knee Pos 3: Ground There is only one jerk, which happens after the 3 clean. | #245 2. Barbell Cycling Use one barbell and change weights during rest period. 4 Snatches + 8 CJ, 155 2 min rest 3 Snatches + 7 CJ, 185 2 min rest 2 Snatches + 6 CJ, 195 2 min rest 1 Snatch + 5 CJ, 205 Rest 4 minutes 1 Snatch + 5 CJ, 205 2 min rest 2 Snatches + 6 CJ, 195, 2 min rest 3 Snatches + 7 CJ, 185 2 min rest 4 Snatches + 8 CJ, 155 31:00 including all rest periods, one of the most challenging pieces I've ever done. 3. Conditioning EMOMx10: Odd: 12 Calorie Assault Bike Even: 10 #100 D-ball Shoulders 4. Extra Credit: 2 sets of 50' OH Walking Lunges with Axle Bar #75,125 Thursday 12/31/2015 Rest day, last day of the year. 2016 goals advertised here: Date my Wife more - plain and simple, make more time for her weekly. Be the best dad I can be. Read more - 1 book a month that pertains to motivation/leadership/faith Become a firefighter - obtain EMT, FF1 Cert, Complete CPAT, Apply, Apply Grow my Gym, stay above 200 members Give more, Take less - groom my coaches for more success, help members become who they want to be, take more new bear hunters out in the spring. Train like a Games and/or Regional Athlete - I want to compete in the CF Games as an Individual when I am 40. Kill 3 Bulls - haven't done this since 2011, been killing 2 bulls a year since 2009. 2015 was close, but didn't get that 3rd bull.

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