Week 24 | 2018

6/18/2018 Monday 1. Split Jerks 135x3,165x3,175x3,195x3 | 215x1,225x1,235x1,235x1 2. 30 Ring Muscle ups for time | 2:43 3. Box Squats Triples EMOM 10 265# 4. 21-18-15-12-9 For Time: Bike Calories GHD Sit-ups | 9:52 6/19/2018 Tuesday 1. C&J Complex (5 deadlifts + 3 hang power cleans + 1 jerk) | 5 sets | 205# 2. EMOM 12: odd 50' Handstand Walk, even: 5-5-4-4-3-3 Power Cleans (155,175,195) 3. 4 min AMRAPs x3, rest 4 minutes b/t: a) 3 rounds 12 deadlift, 9 hang power cleans, 6 jerks 95#, remaining time max cal row | 35 cals b) 2 rounds 12 deadlift, 9 hang power cleans, 6 jerks 135#, remaining time max cal row | 27 cals c) 1 round 12 deadlift, 9 hang power cleans, 6 jerks 155#, remaining time max cal row | 44 cals 6/20/2018 Wednesday 1. Front Squat 3x4 215#, 3x1 245,275,300# 2. 3 Rounds For Time: 10 Front Squats 165# 20 Chest to Bar pull-ups 50 Dubz | 7:36 3. 4 Rounds Not For Time: GHD Raises x8 RDL's 165# x8 DB Bench 50'3 Tempo (2 seconds down, 2 second hold, 2 seconds up) Thursday, Friday, and Saturday - Camping with the family Sunday 6/24/2018 Garage Gym Workout: 4 Rounds For time: 200m Run 21 DB Alternating Snatches 50#'s 15 burpee to strict pull-up 14:45 ElkShape Partners 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