dan staton fitness RSS
Week 42 | 2018
Monday 10/15/18 1. Back Squat, build to a heavy set of 7 reps | 275# 2. Power Snatch Doubles | 95#,115,135,145,155 3. Bench 3-2-1 | 195#x3, 210#x2, 225#x1 4. For Time: 10 Front squats 155# + 10 Double Unders 9 Front squats 155# + 20 Double Unders 8 Front squats 155# + 30 Double Unders 7 Front squats 155# + 40 Double Unders 6 Front squats 155# + 50 Double Unders 5 Front squats 155# + 60 Double Unders 4 Front squats 155# + 70 Double Unders 3 Front squats 155# + 80 Double Unders 2 Front squats 155# +...
Week 24 | 2018
6/18/2018 Monday 1. Split Jerks 135x3,165x3,175x3,195x3 | 215x1,225x1,235x1,235x1 2. 30 Ring Muscle ups for time | 2:43 3. Box Squats Triples EMOM 10 265# 4. 21-18-15-12-9 For Time: Bike Calories GHD Sit-ups | 9:52 6/19/2018 Tuesday 1. C&J Complex (5 deadlifts + 3 hang power cleans + 1 jerk) | 5 sets | 205# 2. EMOM 12: odd 50' Handstand Walk, even: 5-5-4-4-3-3 Power Cleans (155,175,195) 3. 4 min AMRAPs x3, rest 4 minutes b/t: a) 3 rounds 12 deadlift, 9 hang power cleans, 6 jerks 95#, remaining time max cal row | 35 cals b) 2 rounds 12 deadlift,...
Week 23 | 2018
3 Day Bear hunt this week, left town and took my buddy from Wisconsin out for an Idaho bear. We did end up getting him an opportunity but ultimately we didn't get it done. I kept hunting my 7 foot bear and he "daylighted" twice this week, just at odd times when I was sitting the bait. I think he's super old and disciplined, circling the stand from a long ways off even though I only snuck into the stand with thermals already turned on. I don't think I'll get another crack at him either. Maybe next year Arnold! Monday...
WEEK 17 | 2018
Monday 4/30/2018 1. warm-up squat snatch doubles: 95#,95,115,155,125,135 2. Squat snatch 3 reps every :90 seconds |135#,145,155 3. EMOM 9 Minutes Snatch grip deadlift with pause at knee 3 seconds + low hang squat snatch + squat snatch | 135#,145,155 4. Back Sauats 10 at 205# 8 at 245# 6 at 275# 4 at 305# 2 at 325# 5. 21-15-9-15-21 Front Squats 95# Chest to Bar Pull-ups Tuesday 5/1/2018 1. AMRAP 3 minutes: 2 strict Handstand push-ups + 3 kipping on 3" deficit | 5 rounds of complex unbroken rest 1 minute 1 strict Handstand push-up + 4 kipping on...
Week 15 | 2018
Monday 4/16/2018 1. EMOM for 12 Minutes Minutes 1-5 | clean pull + hang power clean + power clean + jerk | 205# Minutes 5-12 | power clean + jerk | 235# 2. Back Squat 10 reps at 245# 8 reps at 265# 6 reps at 280# 4 reps at 295# 2 reps at 315# 3. For Time: 10-8-6-4-2 Dball 100# Clean Parallette Push-ups Squat Cleans 135# | 9:46 Tuesday 4/17/2018 1. Squat Snatch Singles | 145#-192 2. AMRAP 9 Minutes 1 ring muscle up, 1 squat snatch 135#, 2,2,3,3,4,4...etc... | 52 reps 3. Bike Conditioning (Assault Bike) Death by,...