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Monday 4/22/19 Squat 2x5 warm-up, 4x5 50% (deload week) 185# coupled with RNT banded lunges 15 per leg between sets 3 Rounds for time: 30 cal bike, 15 OHS 135#, 10 HSPU Kipping, 5 Clusters 135# | 17:21 4 Rounds Not For Time: x8 GHD Raises, x10 V-Ups with dowel, x10 weighted sit-up 25# Tuesday 4/23/19 3 Rounds for time: 20 GHD Sit-ups, 20 cal ski erg, 100' Handstand Walk | 14:26 3 Rounds Not For Time: 50' Overhead Yoke Walk, Double Kettlebell Snatches 44#'s, Single Arm KB Farmer Walk 70# 100' each 3 Rounds: 1k Row + 800m Run,...

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Monday 3/18/19 Front Squat Double Plus Back Squat Triple | 7 sets climbing, ended at 275# Box Step-ups 4x5 each leg, 24" box, 40#'s Dumbbells each hand 10 Ring Dips Strict superset 12 Pistols alternating and 20 GHD Hip Back Extensions, 3 rounds. Every 4:00 for 5 rounds: 9 burpee box jumps 24", 15 front squats DB's 50#'s, 21 calorie assault bike | 18:40 Tuesday 3/19/19 2 Rounds of: :30s Handstand Hold against wall, :60s 1 arm KB Overhead hold each arm 53#, :90s dBall Hold (bear hug) 150# 4 sets of 10 reps strict pull-ups plus 1 set of...

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Monday 2/11/2019 Snatch Complex: Squat Snatch + OHS + Hang Squat Snatch + OHS | 175# 4 Rounds for time: 24 calorie Assault Bike, 100 double unders, 6 Power Cleans 155#, 5 one Arm Kettlebell thruster per arm 53#, rest 1:00... Total time was 19:39 including rest periods. Tuesday 2/12/2019 EMOM 12, Odd 3 Front Squats 235# with :30s DBall Bear Hug Hold, Even 5 Back Squats 235# 30-20-10 for time Manmakers 35#'3 and 20" Box Step-ups with 50# sandbag | 20:30 Wednesday 2/13/2019 EMOM 12 Odd Bench 185# x5, Even MisFit Complex 185# (Power Clean + Push Jerk +...

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dan staton, elk shape, elkfit, elkshape, fitness for hunting, grunt work, hunt fit, hunt program, hunting workouts, ihuntfit, mtn ops, mtn tough -

Monday 1/28/2019 CrossFit Total: 1 rep max squat, strict press, & deadlift | 345#, 170#, 365# 14 minute AMRAP: 7 muscle ups, 50 wall ball shots 20#, 100 double unders | 3 rounds plus 25 reps 400m Dball Carry (not for time) 150# Tuesday 1/29/2019 EMOM 6 minutes, 2 Power Cleans at 205# For Time: 50 cal bike, 100 double unders, 25 power cleans 185#, 100 double unders, 50 bar facing burpees, 100 double unders | 15:52 7 Minute AMRAP: 10 snatches 75#, 3 bar muscle ups | 94 reps Wednesday 1/30/2019 REST DAY Thursday 1/31/2019 For time: 5 rounds...

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elk hunting workouts, elk shape program, elk shape workouts, elkshape, fitness for hunting, mtn tough, train to hunt -

Apparently I only trained three days this week. I was in Louisville, KY for the ATA show and traveling messed up my program. Regardless, the days I did train, I put in the work. I have a lot of videos embedded on this post so you can follow along my journey this week. Big things happening for ElkShape in 2019. Monday 1/7/19 Box Squat Triples with 80# Chains, 12" Box, 6 sets, 225# 20" Box Step Ups with 115# Barbell 3 sets of 5 reps per leg "Chad" 1,000 step-ups for time with 45# pack | 59:45 Tuesday 1/8/19 Crossover...

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