Week 44 | 2018

Monday 10/29/18 1. Build to a heavy Power Clean 245# 2. Build to a heavy Bench 235# 3. Build to a heavy Back Squat 335# 4. 3 sets, rest 2 minutes b/t rounds of: 2 bar muscle ups 4 chest to bar pull-ups 8 pull-ups max effort wall ball shots 30# 10' target | 17,16,14 5. 5 Rounds of 20 cal assault bike plus 200m Run on TrueForm Treadmill Tuesday 10/30/18 1. EMOM 10 Minutes ODD: 10 Dball Ground to Shoulder 100# EVEN: 4 Push-press + 2 Push Jerk 155# 2. 5-7-9-7-5 For time: Handstand Push-up Strict Ski Erg GHD Sit-ups | 6:24 3. For Time: 18 Hang Power Cleans 135# 18 Burpee Box Jumps 100 Double Unders 12 Hang Power Cleans 12 Burpee Box Jumps 75 Double Unders 9 Hang Power Cleans 9 Burpee Box Jumps 50 Double Unders with Weighted Zeus Rope | Wednesday 10/31/2018 Partner workout, 1 person working at a time, for time: 30 wall walks 60 burpees 60 Wall Ball (20/14 lbs) 60 Pull ups 200 M Partner Carry (Switch off) 200 Double Unders 100 Box Jumps (24/20″) 30 Tire Flips OR 60 Deadlifts (185/135 lbs) 22:03 Thursday 11/1/18 60# Ruck 3 miles Friday 11/2/18 1. Back Squats 5x3 295# 2. 5 Rounds 2 minutes of 20 calorie Assault Bike, remaining time max hang power cleans 135# Rest 2 minutes b/t rounds Total reps 64 Saturday 11/3/18 | REST DAY Sunday 11/4/18 | 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