Welcome to May

Monday 5/1/2017 1. Power Snatches triples #105,135,145,155,165,165,165 2. Snatch Pulls 4x3 #205 3. Back Squats: 275x5, 292x1, 275x5, 302x1, 275x5, 310x1 4. For Time: 21 Thrusters #115 + 21 Kettlebell Swings #70 + 400m Run 15 thrusters + 15 KBS + 400m Run 9 thrusters + 9 KBS + 400m Run | 11:54 5. Accessory Circuit: Bent BB Row #115 3x12 + DB Bench x12 #50's, 60's, 70's Tuesday 5/2/2017 1. Pause Split Jerks | #165x3, 195x3, 195x3, 225x2, 225x3 2. Overhead Squats 5x5 | #115,145,175,195,215 3. EMOM for 10 Minutes ODD 5 Kipping HSPU 4" Deficit #10 Weight Vest EVEN 4 Muscle Ups #10 Weight Vest 4. 4 minute AMRAP 27 cal row 27 burpees to 6" target 27 chest to bar pull-ups | 1 round + 1 rep rest 4 minutes 4 minute AMRAP 21 cal row 21 burpees to 6" target 21 toes to bar | 1 round + 20 reps rest 4 minutes 4 minute AMRAP 15 cal row 15 burpees to 6" target 15 pull-ups | 1 round + 33 reps Wednesday 5/3/17 1. Deadlift 5-3-1 | #205x5, 275x5, 325x5, 355x3, 405x1 no belt 2. 3 rounds for time: 15 cal bike 10 power snatches #95 5 Dball ground to over shoulder #150 | 8:51 3. Not For time: 500m Run + Peg Board 400m Ski erg + 10 bar muscle ups 500m Run + 20 GHDSU 400m Ski + 40 GHD Back Hip extensions Friday 5/5/2017 40 minute AMRAP 12 burpees 9 hang power cleans #95 18 wall ball shots 200m Run with #35 sandbag | 10 rounds + 39 reps Weekend: spent my time in Arizona pursing my hunter safety class to get a bonus point. $400 airfare $130 hotel $130 car rental Expensive, but worth it! Please Check out my Partners Bohning Archery 20% OFF use promo code: ELK SHAPE 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