#elkshape RSS

Here's a snapshot of my preparation for elk hunting season.  These are free workouts that anyone can do regardless of their fitness level.

Monday 7/29/19 CrossOver Symmetry Protocol Warm-up: 3 rounds not for time: 20 air squats, 5 kettlebell clean & jerk 35#'s, 5 dBall ground to over 7' pull-up bar 100# KB Front Rack Lunges 100' 53#'s + Reverse Hypers 70# x20, 4 rounds 4 Minute AMRAP, 3 rounds, rest 1 min b/t rounds: 20 GHD Sit-ups, 20 cal row, 20 DB Alternating Snatches 60#, Max Wall Ball Shots 30# | round 1 - 8 wall ball shots, round 2 - 8, round 3 - 10 Tuesday 7/30/19 Pull-ups x8 EMOM (every minute on the minute) for 6 minutes, ride assault bike...

This is probably the most important week to really push the envelope on your training.  I decided to do just that by completing my longest and hardest hike of the year this week...    Monday 7/22/19 5 sets of squat snatch + low hang squat snatch (below knee) 155# 7x7 Back Squats 225# Conditioning: 40 Wall Ball Shots 20# 20 hang power cleans 95# 40 pull-ups 20 deadlifts 95# 40 push-ups 20 kettlebell swings 53# 40 toes to bar | 9:42 Tuesday 7/23/19 Cross-Over Symmetry Warm-up for shoulders 10 minutes For time: 15 cal bike + 9 squat cleans 125#  ...

Despite family obligations and one dumb ass accident, we are getting our training in for elk season.

Monday 6/24/2019 - REST Day Tuesday 6/25/2019 5 Rounds not for time: 10 back squats 135# & 20 lunges total with 50# sandbag front rack 21-18-15-12-9-6-3 for time: Calories Bike and Wall Ball Shots 20# at 10' | 11:33 Wednesday 6/26/2019 20 Minute Window: 3 Rounds of: 21 Deadlifts 165#, 6 dBall Ground to over Shoulder 150#, 19 Devil Presses 35#'s, max row for calories in remaining time | 54 cals Thursday 6/27/2019 2 hour hike with the family, which means packing around a 35lb 3 year old for most of the hike. For Time: 50 thrusters 115# and 50...