Week 14 | 2018
NEW ELK SHAPE T-SHIRTS
Monday 4/9/2018
1. EMOM 12
min 1-5 clean pull + hang power clean + power clean + jerk | 195#
min 6-11 power clean + jerk | 205,210,215,220,225,230#
2. Build to a heavy Front Squat Double with 80# Chains | 195,215,235,255,285#
Then do 2x3 at 90% 255#
3. "Grace" 30 Clean and Jerks for time 135# | 2:32
4. EMOM 10 (add 1 rep each round)
ODD: 10 toes to bar
EVEN: Kettelbell strict shoulder press 6 ea. arm
Tuesday 4/10/2018
Running Clock
1. 0:00 -
3 Rounds of
600m Row
21 power snatches 95#
12 ring muscle ups | 18:19
2. 20:00
27-21-15-9 for time:
Cals on Ski Erg
Wall Ball Shots 20# | 9:55
3. 3 Sets of Accessory Circuit:
10 DB Bench 50#
12 RDS 50#
20 Close Grip Pushups
25 Weighted GHD Back Extensions 25#
Wednesday 4/11/2018
1. Work up to a heavy 5 rep deadlift 325#
2. 12 minute AMRAP
6 strict HSPU
9 deadlifts 225#
30 dubz | 8 rounds + 11 reps
Thursday 4/12/2018
Travel Day to Boise, Idaho.
Hotel workout:
1. Treadmill 5 miles 42:10
2. Hang Power cleans 4x8 135#
3. Dumbbell Curl and Press 5x10 30's#
Friday 4/13/2018
REST DAY
Saturday 4/14/2018
3 Mile hike with 40# pack, 1,000' Elevation Gain
Sunday 4/15/2018
Turkey hunted and a REST Day
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