Week 22 | 2018

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Week 22 | 2018

Monday 6/4/2018 1. Box Squats Doubles with 80# Chains that add tension as you stand up from the bottom Every Minute on the Minute for 10 minutes, Load was 175# plus the 80# Chains 2. 7 Sets, EMOM of: Clean Pull + Hang Squat Clean + Push Press + Cluster (squat clean thruster) 175# 3. 7 Sets, EMOM of: Clusters | 180#,185,190,195,200,205,210 4. For Time: 21 Lateral Burpees over the Bar 21 Power Cleans 135# 15 Lateral Burpees over the Bar 15 Hang Squat Cleans 135# 9 Lateral Burpees over the Bar 9 Clusters 135# | 8:13 Tuesday 6/5/2018 1. For Time: 100 dubz + 10 Ring Muscle ups 80 dubz + 8 Ring Muscle ups 60 dubz + 6 Ring Muscle ups 40 dubz + 4 Ring Muscle ups 20 dubz + 2 Ring Muscle ups | 6:47 2. 18 Minute AMRAP 35' HS Walk down 35' HS Walk Back 16 Cal Row 12 Chest to Bar Pull-ups 8 DB Snatches Alternating 70# | 4 rounds + HS Walks + 7 Cals 3. 4 Sets: 2 minute Bike easy 20 GHD Sit-ups Wednesday 6/6/2018 - REST DAY After work I drove to Idaho to bait bears, got home at midnight. Thursday 6/7/2018 Warm-up 3 sets of: One 50# DB on Shoulder 20 set-ups 5 Muscle Snatches 105# 3 sets of 50# DB's Front Rack (100 pounds total) 10 Step Ups 3 Muscle Snatches #125 Conditioning: 3 Rounds For Time: 15 DB Lunges Alternating 50#'s 15 Push-ups | 3:05 Friday 6/8/2018 Partner Workout: 100 Kettlebell swings 70# one person working at a time 90 Sandbag Pushpress 100# 80 GHD Sit-ups one person working at a time 70 Power Cleans 165# one person working at a time 60 Dball Cleans 100# one person working at a time 50 Burpee Box Jump Overs one person working at a time 40 Strict Pull-ups one person working at a time 500m Sled Pull one person working at a time 100# | 41:24 Saturday 6/9/2018 - REST DAY Sunday 6/10/2018 For Time: 10 DB Ground to Overhead 50's, 10 Strict Pull-ups, 1 Squat Clean 175# 9 DB Ground to Overhead 50's, 9 Strict Pull-ups, 1 Squat Clean 175# 8 DB Ground to Overhead 50's, 8 Strict Pull-ups, 1 Squat Clean 175# 7 DB Ground to Overhead 50's, 7 Strict Pull-ups, 1 Squat Clean 175# 6 DB Ground to Overhead 50's, 6 Strict Pull-ups, 1 Squat Clean 175# 5 DB Ground to Overhead 50's, 5 Strict Pull-ups, 1 Squat Clean 175# 4 DB Ground to Overhead 50's, 4 Strict Pull-ups, 1 Squat Clean 175# 3 DB Ground to Overhead 50's, 3 Strict Pull-ups, 1 Squat Clean 175# 2 DB Ground to Overhead 50's, 2 Strict Pull-ups, 1 Squat Clean 175# 1 DB Ground to Overhead 50's, 1 Strict Pull-ups, 1 Squat Clean 175# | 13:15 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 Kenetrek Boots OnXmaps Elk Shape Youtube Channel Elk Shape BOOK Phelps Quality Game Calls

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