get in shape for elk season RSS
Leaving for AZ Late Season Archery Elk
Monday 11/9/2015 Started getting all my gear organized for the road trip to AZ. Arrows are built, both bows are dialed, and all my camping gear is just about ready. 1. Snatch Every :20 for 3 minutes complete 1 heavy Squat Snatch, across #175,175,175,175,175,155,155,155,155,155 2. Clean and Jerk A. Work up to a heavy single Squat Clean + Front Squat + Jerk #185,205,225,235,250,250 B. Split Jerk Doubles off blocks #225,225,245 3. Back Squat 3×10 #235,265,280 4. Conditioning: EMOMx15 (Every minute on the minute) Min 1: 21/18 Calorie Row Min 2: 18/15 Calories Bike Min 3: 15/12 Calories Ski Erg Min...
Monday (never miss)
1) 3 position snatch(1 from each position top down) – BASED ON #215 MAX 1×1@60%, 1×1@70%, 1×1@75%, 1×1@80%, 1×1@85%, 1×1@80% 2) Jerk recoveries – BASED ON A #285 MAX 1×3@70%, 1×2@80%, 1×2@90%, 1×2@100%, 1×2@110%, 1×2@120% 3) Clean grip lift offs – BASED ON A #300 MAX 1×3@70%, 1×2@80%, 1×2@90%, 1×2@100%, 1×2@110%, 1×2@120% 4) Back squats – BASED ON A #375 MAX 1×3@60%, 1×2@70%, 2×2@80%, 1×2@80%, 1×2@70% Met-Con AMRAP 20:00 12 CTB Pull Ups 12 Power Snatch 115/75lbs 12 Box Jump Overs 30/24″ 7 Rounds + 1 rep Interval Work AMRAP 4 Minutes 8 Front Squats 205/125lbs 8 Bar Facing Burpees...