Week 13 | 2018

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Week 13 | 2018

Partner Spotlight: HOYT ARCHERY REDWRX Carbon RX-1 Monday 4/2/2018 1. Build up to a Heavy Back SQUAT Single: 155#x3, 205x3, 255x3, 285x3, 315x2, 335x1 2. 90% of heavy single 2x3 305# 3. 80% of heavy single 2x3 270# 4. 3 Rounds For Time: 500m Row 12 deadlifts at your bodyweight 155# 21 Box Step-ups 20" w/50# sandbag | 12:40 5. 3 Peg Boards as a finisher Tuesday 4/3/2018 1. Snatches build to a heavy single: 75x3, 105x3, 135x3, 155x3, 175x1, 175x1, 185x1, 185x1 2. 12 Minute EMOM Odd: Push Press 125#x8 Even: GHD sit-ups x12 3. 4 minute AMRAP x3: 21 cal bike + 21 toes to bar + 21 front squats 95# | 1+15 REST 4 Minutes 15 cal bike + 15 ttb + 15 front squats 115# | 1+29 REST 4 minutes 9 cal bike + 9 ttb + 9 front squats 135# | 2+8 Wednesday 4/4/2018 1. 200m Run Repeat | 0:36, 0:42 2. 400m Run Repeat | 1:16, 1:20 3. 3 rounds for total reps: 3:00 Row cals 2:00 Bike cals 1:00 burpees rest 2:00 | total reps 276 Thursday 4/5/2018 REST DAY Friday 4/6/2018 1. Back Squats Climbing 75#x10, 110#x10, 125#x10, 175#x10, 195#x10, 225#x10, 245#x10 2. Trap Bar Farmer walk 100m, Every 5m stop and do 1 deadlift 135# 3. Trap Bar Farm walk 100m, at 50m stop and do 10 deadlifts 205# 4. 3x10 Trap Bar Deadlifts 255# Saturday 4/7/2018 - REST DAY Sunday 4/8/2018 Tabata, 8 rounds at each station, :20s work, :10s rest 1. FARMER WALK on HIITmillX 95# | 21 cals 2. HIITbike | 36 cals 3. HIIT Upperbody Ergometer | 21 cals 4. Muscle Ups | 28 5. HIITmillx Sled Drive | 21 cals 6. HIITbike | 33 cals ElkShape Partners HIITMillX ElkShape Trainer Bohning Archery Caribou Gear Game Bags Hoyt Achery Mtn Ops Vortex Optics Exo Mountain Gear Option Archery Easton Archery Sitka Gear FHF Gear OnXmaps Elk Shape Youtube Channel Elk Shape BOOK Phelps Quality Game Calls

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