Week 43 | 2018

Monday 10/22/2018 1. Back Squat build to a heavy set of 9 reps | 275# 2. EMOM (every minute on the minute) ODD: Deadlift doubles climbing 340# EVEN: Bench Press doubles climbing 225# 3. Conditioning For Time: 12 Burpee Box Jumps 24" 36 Kettlebell 1 arm thrusters (18/18) 53# 12 Burpee Box Jumps 24" 36 cals Rogue Echo Bike 12 Burpee Box Jumps 24" 36 cals Rogue Echo Bike 12 Burpee Box Jumps 24" 36 Kettlebell 1 arm thrusters (18/18) 53# 12 Burpee Box Jumps 24" 19:55 Tuesday 10/23/2018 1. Find a heavy hang power snatch | 170# 2. Find a heavy hang power clean | 235# 3. Find a heavy push jerk | 235# 4. 3 Supersets Bulgarian Split Squats 5/5 & Banded Good Mornings x15 5. Conditioning: 25-20-15-10-5 Ski Erg Cals Toes to Bar | 9:31 Wednesday 10/24/2018 | REST DAY Thursday 10/25/2018 Fight Gone Bad Format 3 rounds, rest 1 minute b/t rounds Min 1 burpees Min 2 pull-ups strict Min 3 one arm DB snatches alteranting 50# Min 4 one arm KB front rack step-ups alternating 24" Min 5 box jumps 24" Friday 10/26/2018 1) Muscle Snatch + Power Snatch 5 sets 135# 2) Isabel for time: 30 snatches 135# | 4:15 (my slowest time wow) Saturday 10/27/2018 3 Minute AMRAP x3, 1 minute rest b/t 1) Partner Wall Ball Shots | 101 reps 2) Partner Wall Ball Sit-ups | 88 reps 3) Partner Wall Ball Step-ups | 96 reps 4) Power Clean + Push Press, build up to a heavy | 205# Sunday 10/28/2018 3 mile Ruck 80# pack | Misery. 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