Welcome to 2016!

ata 2016, ata workouts, cam hanes, cameron hanes, dan staton fitness, dan staton hunting, fitness for elk hunting, mtn ops, train to hunt, training for hunting, workouts for bowhunters -

Welcome to 2016!

A brand new year, woohoo! Starting off with a big bang, here's the link to a nutrition podcast I just did with Hunt Backcountry Podcast, check it out! Friday 01/01/2016 Conditioning With a Running Clock… A. At the 0:00 EMOMx20 (every minute on the minute) Odd Minute: 20 cal row Even Minute: 5 C2B (chest to bar) Pull ups + 10 Push ups + 15 Squats I hit the following calories: 20,20,20,20,18,18,19,18,20,20 = 193 calories B. At the 20:00 5 minutes to establish a 2RM Thruster from the ground Had no time for this but managed #195, had more. C. At the 25:00 For time: 20 Muscle ups (went unbroken) 40 DeadLifts, 315 80 Wall Balls, 20 37:18 (12:18 for this piece). Saturday 01/02/2016 1. Establish a heavy OHS from the ground - #235 also worked on squat jerks, my new favorite move. 2. 2 rounds not for time of: #245 squat cleans 3-2-1 + 40" Box Jumps 9-6-3 #225 squat cleans 3-2-1 + 40" Box Jumps 9-6-3 3. OH Walking Lunges #155 100' 4. snatch grip deadlifts 3x3 #225 (pause below knee) 5. 10 to 1 and 1 to 10 parallettes push-up jump through dips and hspu EG. 10 jump throughs, 1 hspu, 9 and 2, 8 and 3, and so on until 1 jump through and 10 hspu | 14:21 Shoot Through Video Sunday 01/03/2016 1. Back Squats with Band Tension 3x5 #225 plus bands, then heavy singles up to #305 with bands 2. Back Squat doubles - worked up to #335 3. 5 Pegboard Ascents (this is no joke) 4. Conditioning: 10 rounds of Assault Bike :20 seconds of work, :40 seconds of rest | 101 calories Monday 01/04/2016 Just made it to ATA in Kentucky, I found a CrossFit and headed straight there before finding my hotel! Get on my level. 1. Conditioning: 5 minutes max burpee box jump overs 24" | 63 rest 5 minutes 4 minutes max 20' rope climbs | 12 rest 4 minutes 3 minutes max power cleans #155 | 32 reps rest 3 minutes 2 minutes max wall ball shots #20 at 10' target | 56 reps rest 2 minutes 1 set of max chest to bar pull-ups unbroken | 35 reps 2. 10 min EMOM (every minute on the minute) 1 power snatch + 1 full snatch #135,1355,145,155,155,165,165,175,165 3. OHS Squat double | #165, 205, 235 4. 3x12 unbroken bar muscle ups | done! Tuesday 01/05/2016 Long day at the ATA show, but went straight to CrossFit box and got my work done! 1. "Annie" 50-40-30-20-10 double unders & sit-ups | 4:57 2. BB Cycling EMOM for 8 minutes (2 rounds basically) minute 1 #185 snatches for :15 seconds, rest the remaining minute | 2, 0 minute 2 #185 hang power cleans for :25 seconds, rest the remaining minute | 10, 10 minute 3 #185 push jerks for :15 seconds, rest the remaining minute | 6, 6 minute 4 #185 front squats for :25 seconds, rest the remaining minute | 9, 11 3. 10x2 strict deficit HSPU (hand stand push-ups) made it to 12" 4. 3 Rounds for time of: #325 deadlift (no belt) x5 kipping hspu x30 7:40 5. 1 set Max Effort HS Walk | 100' Wednesday 01/06/2016 the ATA workout, we had about 20 bowhunters show up to train with Cam Hanes...we did a fight gone bad workout partner style, meaning only one athlete working at a time: 3 Rounds minute 1 - push-ups minute 2 - kb sumo deadlift to high pull #53 minute 3 - pull-ups minute 4 - sit-ups minute 5 - hollow rocks minute 6 - burpees minute 7 - rest Cam was my partner, we got 200+ reps each round. piece of cake. Thursday 01/07/2016 Flew home, that was a debacle with flight delays. Friday 01/08/20161. “The Other Total” 1RM Clean | #275 1RM Bench Press | #255 1RM OHS | #255 2. Conditioning For Time: 30 Front Squat, 175/125 15 Muscle up 20 Front Squat, 175/125 10 Muscle up 10 Front Squat, 175/125 5 Muscle up 8:24 3. Conditioning EMOMx10 5 rounds of: Min 1: 12/9 calorie Ski Erg Min 2: 15/12 calorie Assault Bike Min 3: 18/15 calorie Row Min 4: 50 Double unders

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