Week 42 | 2018

Monday 10/15/18 1. Back Squat, build to a heavy set of 7 reps | 275# 2. Power Snatch Doubles | 95#,115,135,145,155 3. Bench 3-2-1 | 195#x3, 210#x2, 225#x1 4. For Time: 10 Front squats 155# + 10 Double Unders 9 Front squats 155# + 20 Double Unders 8 Front squats 155# + 30 Double Unders 7 Front squats 155# + 40 Double Unders 6 Front squats 155# + 50 Double Unders 5 Front squats 155# + 60 Double Unders 4 Front squats 155# + 70 Double Unders 3 Front squats 155# + 80 Double Unders 2 Front squats 155# + 90 Double Unders 1 Front squat 155# + 100 Double Unders | 10:00 Tuesday 10/16/18 1. OHS Doubles 10x2 Climbing | ended at 195# 2. 5 Rounds for time: 500m Row 400m Run | 19:24 Wednesday 10/17/2018 3 mile Ruck, 40# pack, 1k elevation gain Thursday 10/18/2018 4 min AMRAP, rest 1 min b/t AMRAPs, Complete 5 rounds of: 1 C&J 185# 10 calories on Rogue Echo Bike You complete a round, then your partner completes a round, always pick up where you left off on each AMRAP Alicia (my wife) and I completed 24 rounds + 8 reps total. Friday 10/19/2018 1. EMOM for 30 minutes: min 1 - 12 cal row min 2 - 3 pull-ups strict, 6 push-ups, 9 air squats min 3 - front squat 210# x 2 Saturday 10/20/2018 3 mile Ruck, 50# pack, 1k elevation gain Sunday 10/21/2018 REST DAY ELKSHAPE PARTNERS Bohning Archery Caribou Gear Game Bags Hoyt Achery 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 Off Grid Food Co FNX Supplements