Shed Season

dan staton fitness, elk fitness, elk shape -

Shed Season

Monday 4/3/17 1. Power Snatch + OHS 2+2 #115,145,155,165,165 2. Snatch High Pull 3x5 #145,155,175 3. Back Squat #220x5, #235x5, #260 3x5 4. 4 rounds of: min 1 - round of Cindy 5 pull-ups, 10 push-ups, 15 air squats min 2 - 15 calorie row min 3 - max clean and jerks #135 | 9,9,9,11 = 38 reps Tuesday 4/4/17 1. 21-18-18-15-12 kipping hspu, rest as needed 2. MisFit Complex (power clean, front squat, push jerk, hang squat clean, split jerk) 3 sets at #215 3. Thruster ladder for time: 10 reps at #95 8 reps at #145 6 reps at #165 4 reps at #195 2 reps at #215 | 7:19 4. 15 minute AMRAP 10 calorie row 10 dball over shoulder #150 10 dubz with zeus rope (add 10 reps each round) | 4 rounds. Wednesday 4/5/17 1. 5 Rounds, every 2 minutes... power snatch + overhead squat + hang squat snatch + overhead squat | 135,145,155,160,165 2. 16 minute AMRAP 200m Run 11 thrusters #95 7 toes to bar Friday 4/7/17 1. Snatch 135x3, 146x3, 158 2x3, 170 2x3 2. Clean and Jerk #171 2+1, #205 3(2+1), #215 2(2+1) 3. Front Squat from floor #205 2x5, #225 2x5 4. 50 burpees for time: 2:30 5. 3 rounds for time: 10 deadlifts #275 10 burpee box jump overs 24" 10 hang power clean #145 10 strict hspu | 8:36 Saturday 4/8/17 1. DB Bench 4x10 #40's,50's,60's,70's 2. Strict Shoulder Press 3x10 #45,65,95 #115x8, #125x6 3. Strict Pull-ups 6-8-10-10-10 4. Box Back Squats with #80 Chains #115x3, 165+ chains 4x3 5. Muscle Ups 5x6 6. 3 rounds not for time: 10 cal ski erg + 35' Handstand Walk Please Check out my Partners Bohning Archery 20% OFF use promo code: ELK SHAPE 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

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