training for elk season RSS
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 41 | 2018
Monday 10/8/18 1. Back Squats, build to a heavy 5 rep | 275# 2. Strict Press DB's x8 superset with Split Jerk Double | 40#'s and 185# 3. EMOM (every minute on the minute) Min 1 - 1 Power Clean 135# Min 2 - 2 Burpees Min 3 - 3 Power Cleans Min 4 - 4 Burpees Min 5 - 5 Power Cleans Min 6 - 6 Burpees... etc.... Completed 15 reps of the 17 power cleans | 151 reps total Tuesday 10/9/18 1. Front Rack Reverse Lunges 3x5/5 | 95#,135#,165# 2. 3 Position Power Snatch (hip,knee,floor) 6 sets |...
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...
Monday, Set the Tone
Gotta set the tone for the week, I really wasn't all that motivated today, just being honest, probably because I knew whatever I would do for a workout would be hard. But, I managed to convince myself there was no time like the present - the best gift ever, thats while it's call the present. 1) Every other Minute on the Minute for 10 Minute (EoMOM) ODD: High hang squat clean + Full Clean #235,235,255,255,255 EVEN: Split Jerk Off Blocks #245,245,255,255,255 (felt way better) 2) For Time: 15 Power snatches #135 + 800m Run 12 Power snatches + 400m Run...