elk training RSS
Week 16 | 2019
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...
Week 30 | 2018
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....
Week 16 | 2018
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...
Week 14 | 2018
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...
Week 12 | 2018
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...