Week 18 | 2019

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Week 18 | 2019

Monday 4/29/2019

  1. Box Squats 12" (complete stop on box) 58% x5 205#, 68% x5 240#, 78% Max Effort x5 275#
  2. Bulgarian Split Squats 4x10 each leg with 35#'s
  3. Seated Good Mornings 45#
  4. Not For Time: 1 arm overhead Kettlebell Carry 53# 100' each, 3 rounds, dBall 150# bear hug carry 100', 3 rounds
  5. 4 Rounds For Time: 21 cal bike, 15 chest to bar pull-ups, 9 deadlifts 275# | 13:42

Tuesday 4/30/19

  1. 25-20-15-10-5 ski erg cals and banded hip bridges | not for time
  2. EMOM 8: hang clean (tall) + push press + 3 fronts squats 155# + 20 dubz
  3. Death By Bar Facing Burpees: start at 10, add 1 rep each minute until failure | 89 burpees total
  4. 10 Rounds For Time: 12 Russian Swings 70#, 9 Cal Rows, 6 toes to bar | 16:09

Wednesday 5/1/19

  1. For Time: 1K Row right into 30 DB Snatches Alternating 50#, 15 Box Jump Overs 24", 20 Snatches, 10 Box Jump Overs, 10 Snatches, 5 Box Jump Overs | 9:40
  2. 40m Sled Pushes 310#, E2MOM (every 2 minutes on the minute until 200m completed)

Thursday 5/2/2019 and Friday 5/3/19| REST DAY

Saturday 5/4/2019 Spartan Beast, 13+ miles |3 hours and :29 seconds, 9th place in my age division.

ElkShape Camp Registration LINK

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