Week 4 | 2018

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Week 4 | 2018

Great week of training until I got ran over by a bus. I had a standard cold for most of the week, tried to power through but after traveling to Vegas for the 2018 Shot show, it caught up to me. I'm stoked to get back on my feet, and met with many of my partners for ELKSHAPE at SHOT show. 2018 is going to be exciting. I have big plans and am on the warpath! Monday 01/22/1028 1. Build to a heavy 3 position clean (hip, knee, floor) | #145,195,215,235,245 2. Snatch (JOF - just off floor) 3x2 #155, 2x2 #165, 2x2 #176 3. D.T. 5 rounds for time: 12 deadlifts #155 9 hang power clean 6 push jerks | 7:46 4. Bike 3 Rounds of: 1:00 on, 1:00 off 0:45 on, 0:45 off 0:30 on, 0:30 on | 123 calories Tuesday 01/23/2018 1. Trueform Treadmill :20s Run and :40s walk for 8 rounds 2. Strict HSPU AMRAP 3min | strict parallette hspu 10 reps rest 1:00 AMRAP 3min | strict deficit hspu 4" 31 reps rest 1:00 AMRAP 3min | strict hspu 36 reps 3. Conditioning 21-15-9 Wall Ball Shots #30 Chest to Bar Pull-ups Thrusters #95 Box Jump Overs 24" DB Snatch Alternating #50 | 14:55 Wednesday 1. Build to a heavy 3 Position Squat Snatch (hip, knee, floor) | #185 2. 3 Rounds For Time: 15 chest to bar pull-ups 12 lateral burpees over the bar 9 squat snatches #135 | 9:23 Thursday - REST DAY Friday - SHOT SHOW and Sick as a Dog Saturday - Back home from SHOT, still sick. Sunday 01/28/2018 1. Build to a heavy: Hang Power Clean + Jerk 3x3+3 #95,115,135 3x2+2 #155,165,175 3x1+1 #185,205,215 2. Back Squat 5-3-1-3-5 #260x5, 290x3, 315x1, 290x3, 260x5 3. Weighted Strict Pull-ups #25x5, 35x5, 45x5, 55x3, 65x3 ElkShape Partners Bohning Archery Caribou Gear Game Bags Hoyt Achery Mtn Ops Vortex Optics Exo Mountain Gear Option Archery Easton Archery Sitka Gear FHF Gear Kenetrek Boots OnXmaps Elk Shape Youtube Channel Elk Shape BOOK Phelps Quality Game Calls

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