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Week 6 | 2018

Week 6 | 2018
Here's a week's worth of training for elk hunting fitness: 02/11/2018 Sunday 1. 5 sets climbing 4 front squats + 1 jerk 155,185,195,205,225# 2. EMOM 14 Even: 5 bar muscle ups Odd: squat snatches Min 2 115#x3 Min 4 135#x3 Min 6 155#x2 Min 8 165#x2 Min 10 170#x1 Min 12 185#x1 Min 14 190#x1 3. 3 rounds for time: 15 power snatches 95# 30 wall ball shots 20# 15 toes to bar | 13:10 02/12/2018 Monday 1. Back Squat 7 reps 255#, 5 reps 275#, 3x3 295# 2. Push Press 4x6 | 145,145,155,155,160,160 3. Deadlift 3x15 225# 4. 4 rounds for time: 20 cal bike 15 GHDSU 7 Clean and Jerks 155# | 14:20 Tuesday 02/13/2018 REST DAY Wednesday 02/14/2018 1. On the Minute x9 (3 rounds) squat snatches min 1 x3 150# min 2 x2 162# min 3 x1 172# 2. Deficit snatch deadlift 6x2 185# 3. OHS 7x1 with 10 second pause | 155# 4. Conditioning AMRAP 3 minute 21 cal row 21 burpee box jump over 24" max OHS 115# | 41 reps 18 cal row 18 burpee box jump over 24" max OHS 135# | 44 reps 15 cal row 15 burpee box jump over 24" max OHS 155# | 35 reps 12 cal row 12 burpee box jump over 24" max OHS 175# | 32 reps Thursday 02/15/2018 REST DAY Friday 02/16/2018 TEAM of 3 25 Minute AMRAP 200 calories on Assault Bike 120 chest to bar pull-ups 60 Clean and Jerks 115# 50 C&J 135# 40 C&J 155# 30 C&J 185# 20 C&J 205# 1 round + 8 reps. Saturday 02/17/18 30 Minute EMOM 5 rounds: Min 1 - 10 calorie row Min 2 - Kettelbell 6 one arm deadlifts, 6 one arm hang cleans, 3 one arm jerks 53# Right Min 3 - 10 cal row Min 4 - Kettelbell 6 one arm deadlifts, 6 one arm hang cleans, 3 one arm jerks 53# Left Min 5 - 10 cal row Min 6 - 15 kettlebell swings 53# Sunday 02/18/2018 1. 3 Rounds for Time: 12 Chest to Bar Pull-ups 9 Front Squats 165# 6 burpees over the bar Right into 21-15-9 1 Arm DB Snatches 55# Burpees Time:10:30 2. EMOM 10 odd: 5 front squats 225# even: 10 kipping handstand push-up 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