elk workouts RSS
Week 4 | 2019
Monday 1/21/19 Stamina Squatting: 64% of 1rm Front Squat (225#) EMOM (every minute on the minute) for 12 minutes... ODD x3 front squats plus :30s dBall hold 150#, EVEN: x6 back squats Conditioning: 15 minute amrap w/partner: 5 minutes of 35 cal row + as many plate ground to overhead in remaining time | 102 reps 45# plate, right into 5 minutes of 35 cal assault bike + as many DB snatches alternating 50# | 84 reps, right into 5 minutes of 35 burpees + as many calories on ski erg | 53 cals Midline: Partner GHD Sit-ups1 10# med...
Week 50
Monday 12/17/2018 Overhead Squat 3x3 | 185#,195,185 Front Squat 3x3 | 205#,235,265 Back Squat 3x3 | 265#,285,305 Back Rack Lunges 3x10 115# GHD Raises 4x5 Conditioning: 75 kettlebell swings 53#, 25 handstand push-ups, 10 muscle ups | 5:02 Tuesday 12/18/2018 4 sets: 20" Box Step-ups 6 per leg | 115#, 4x15 Reverse Hypers 110# 12 minute EMOM: ODD: 6 burpee box jumps 24", EVEN: 12 power cleans 115# 3 rounds not for time: 1 deadlift 260# + 100' Kettlebell waiters walk each arm Wednesday 12/19/2018 - REST DAY Thursday 12/20/2018 EMOM 10 Squat Cleans | 75#,105,135,165,165,195,205,215,225,235 4 Rounds for time:...
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...
2016 Season
At the time of this writing I have a handful of days left on my late season archery deer tag in my home state of WA. I have been out enough to kill a big buck, problem is though I have not seen a mature deer during daylight hours. The rut here didn't spill over into late archery like it usually does so conditions have been tough. I will put a few more hunts in here and there, but it may come down to stroking a doe. In fact, I had an anterless tag for late season and stroked a...