Weekly Grind

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Weekly Grind

Anyone coming across this training portion of ELKSHAPE just please be aware that this is what I do to stay in shape for life, for CrossFit, and for hunting with a bow. I train 4-5 days a week, usually 3 on, 1 off, 2 on, and 1 off. I don't want to be just fit inside a box or gym, but be fit for anything life throws at me. I don't do my own programming, that way I avoid biased training and do a variety of things including things I suck at. I try to eliminate chinks in my armor by making my weaknesses strengths. I personally excel at long workouts, most gymnastic movements, and running... so a large part of my training revolves around becoming stronger and for conditioning I do a great deal of interval pieces. I try to shoot my bow several times a week and eat clean and consistent for the most part. If you have questions, send them to dan@elkshape.com monday 12/14/15 1. Snatch With a running clock A. 0:00-4:00 work up to a heavy single Snatch Grip Push Press from behind the neck – use a rack | #210 B. 4:00-8:00 work up to a heavy single Snatch Balance from – use a rack | #205 C. 8:00-12:00 work up to a heavy single Hang Squat Snatch | #195 D. 12:00-16:00 work up to a heavy single Squat Snatch #200 E. 16:00-20:00 work up to a heavy single Front Squat | #305 2. 2 Rounds for time of: 30 Overhead Squats, 135/95 30 TTB 10 Squat Snatch, 135/95 10 Bar MU 16:57 tuesday 12/15/15 1. Conditioning For time: 15-10-5: Power Clean, 155/105 HSPU Directly into… 15-10-5: Hang Power Clean, 155/105 Ring Dip 6:54 2. "You go, then I go" with a partner 7 rounds: 15 calorie ski erg wednesday 12/16/2015 2016 REGIONAL ATHLETES 1. Clean EMOMx7: 3-position Squat Clean Pos. 1: From the Pockets Pos. 2: From the knees Pos. 3: From the ground #195,200,205,210,215,220,225 2. Squat 1×1 Back Squat, Heavy | #355 1×10 Back Squat, Heavy | #275 1x1Back Squat, Heavy | #320 1×20 Back Squat, Heavy | #245 1×1 Back Squat, Heavy | #315 1x30Back Squat, Heavy | #200 The goal is to hit a heavy/max lift on each set. After completing your first single there are no more warm up reps between sets – only do six sets. If you miss a lift, note the number of successful reps and move on to the next set. Rest as needed between sets. 3. Conditioning EMOMx30 6 rounds of: Min 1: 12/10 Cal Ski Erg Min 2: 15/12 Cal Assault Bike Min 3: 18/15 Calorie Row Min 4: 50 Double unders Min 5: 200m Run Done! thursday rest day friday 12/18/2015 1. Snatch EMOM for as long as possible: Start at 95/65# and add 10-20# every minute for as long as possible. #95,115,135,145,155,165,175,185,195,205(f),205 2. Snatch Grip Push Press 3×2 #195,205,210 3. Overhead Squat 3×2 #205,225,245 4. 3 rounds not for time: 2 Legless Rope Climbs 50′ HS Walk 25 GHDSU 50′ HS Walk 2 Rope Climbs 2 minute Rest 5. 30 Muscle Ups for time (synchronized with a partner) | 5:15 saturday 12/19/15 1. For time: 30 strict pull-ups + 30 stoh #95 30 c2b pull-ups + 30 stoh 30 kipping pull-ups + 30 stoh 7:22 2. Front Squat 5x5 climbing from floor | #135,185,215,235,255 3. Swoll Patrol: 3 rounds not for time of: 5 skull crushers #75 5 parallette jump throughs with push-up/dip 5 strict hspu with solid tripod position and hollow body control 10 calories on Assault Bike 20 Reverse Hypers #90


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