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Monday 4/15/19 Squat 3x5 warm-up, then 5 at 75% 260#, 3 at 85% 305#, 1 at 95% 330 (got 3 reps) For Time: 100' 1 arm Overhead DB 50# Walking Lunges, then 22-16-10 of GHD Sit-ups, Bike Cals, Strict Handstand Push-up, then 100' 1 arm Overhead DB 50# Walking Lunges | 13:04 3 sets of max effort bar muscle ups with :30 rest 10-8-5 Took the Mrs. out for spring turkey, here's the hunt: Tuesday 4/16/19 3 Squat Cleans (floor to mid thigh pause 2 sec, floor to knee pause 2 sec, full), 3 sets 195# Posterior Chain SMASH: Banded...

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Only 3 training sessions this week, but they were all horrible... Took the family camping down in souther Idaho and got some Antelope scouting in as well. Looks like my dad and I are going to go for speed goats in Idaho and Montana in a week or so. Should be a blast. Hopefully our scouting pays off big time. The family time logged is extremely critical for me, as I plan on leaving them for several weeks of hunting this fall and I hate missing anything with my kids growing up. My wife is a rockstar. MONDAY 7/30/2018 1....

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Monday 4/23/2018 1. EMOM 5 Clean Pull + Power Clean + Hang Squat Clean + Split Jerk | 185# Right into... EMOM 7 2 Hang Squat Clean + 1 Split Jerk | 205# 2. Back Squat 3x10 | 42% 155#, 56% 205#, 70% 255# 3. 5 Rounds: 4 Ring Muscle Ups 16 Calorie Bike 4 Squat Cleans + Jerks 185# | 21:37 Tuesday 4/24/2018 1. For Time: 50' Handstand Walk 50' Back Rack Lunge 145# 50' Handstand Walk 50' Front Rack Lunge 145# 50' Handstand Walk 50' Overhead Lunge 145# | 4:24 2. AMRAP 7 3 bar muscle ups 5...

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NEW ELK SHAPE T-SHIRTS Monday 4/9/2018 1. EMOM 12 min 1-5 clean pull + hang power clean + power clean + jerk | 195# min 6-11 power clean + jerk | 205,210,215,220,225,230# 2. Build to a heavy Front Squat Double with 80# Chains | 195,215,235,255,285# Then do 2x3 at 90% 255# 3. "Grace" 30 Clean and Jerks for time 135# | 2:32 4. EMOM 10 (add 1 rep each round) ODD: 10 toes to bar EVEN: Kettelbell strict shoulder press 6 ea. arm Tuesday 4/10/2018 Running Clock 1. 0:00 - 3 Rounds of 600m Row 21 power snatches 95# 12...

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#elkshape, 2018, comp train, crossfit, dan staton elk, dan staton fitness, elk exercises, elk fitness, elk hunting, elk training, elk workouts, elkshape workouts, gritty bowmen, mtn ops, train to hunt, training for elk season, vortex optics, week 12 -

Partner Spotlight VORTEX OPTICS:LINK Monday 3/26/2018 1. Power Clean Triples | 95#,95,125,155,175,195,195,195 2. Back Squat 5x5 Climbing | 155#,205,235,255,275 3. 21-15-9 For Time: Assault Bike Calories 20" Box Step-ups 95# Axle Bar Back Rack | 7:14 4. Not For Time: GHD Sit-ups 25-20-15-10-5 Tuesday 3/27/2018 5 Min AMRAP 10 calories Assault Bike 10 Dball 100# 10 Burpees over the Dball | 2 rounds + 3 REST 3 Minutes 5 Min AMRAP 10 calories Ski Erg 10 C&J 135# 10 Toes To Bar | 2 rounds + 3 REST 3 Minutes 5 Min AMRAP 10 calories Row 10 Pull-ups 30 Double...

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