Week 5 | 2018

backcountry fitness, conquer program, elk shape, hunting fitness, mountain fitness, mtn ops -

Week 5 | 2018

Monday 01/29/2018 1. Snatch Primer, on the :90 seconds for 3 rounds: 2 pause overhead squats 75# 2 snatch balances 2 hang squat snatches 2. 4x2 snatch at the knee | 130,140,150,160# 3. 3x2 snatches climbing just off floor + at the knee | 165,175,185# 4. 3 rounds for time: 9 ring muscle ups 15 box jumps 24" 21 overhead squats 135# | 12:50 Tuesday 01/30/2018 1. AMRAP 3 minutes Handstand Push-ups RD 1 - parallett kipping - 20 reps rest 1 minute RD 2 - 4" strict Handstand Push-ups - 22 reps rest 1 minute RD 3 - strict Handstand Push-ups - 36 reps 2. AMRAP's 3 minutes each, rest 3 minutes b/t 24 box jump over 24" 21 cal bike max power cleans 155# | 7 reps 21 box jump over 24" 18 cal bike max power cleans 175# | 10 reps 18 box jump over 24" 15 cal bike max power cleans 195# | 8 reps 15 box jump over 24" 12 cal bike max power cleans 205# | 8 reps 3. 50 GHD Sit ups not for time 4. 500m Run, 6 rounds, rest 1:00 b/t rounds splits: 2:04, 1:56, 2:00, 2:00, 2:03, 1:51 Wednesday 01/31/2018 - REST DAY Thursday 02/01/2018 1. Build to a heavy triple Thruster | #205 2. 5 Rounds For Time: 20 cal row 10 thrusters 115# | 9:39 3. 5 Minute EMOM Power Snatches x5 | 95,105,115,135,145 Friday 02/01/2018 | Travel Day to Maui Saturday 02/02/2018 (in Maui) 10-8-6-4-2 Not For Time Assault Bike Calories Back Squats 135,185,225,275,315# Deadlift 135,225,275,315,365 Ring Muscle Ups 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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