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Thursday 12.6.18

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Part A.
E:90 x 5 sets
Deadlift
70/2*2 sets, 80/2*3 sets

Part B.
“Paul”
4 rounds for time:
20 Single Arm KB Suitcase Deadlift (R – side)
50′ SA KB Farmer’s Carry (L – side)
50′ SA KB Front Rack Lunge (R – side)
20 SA KB Suitcase Deadlift (L – side)
50′ SA KB Farmer’s Carry (R – side)
50′ SA KB Front Rack Lunge (L – side)

Men: 35-70# KB or DB
Women: 20-53# KB or DB

*50′ = length of pull-up rig
*The goal is for this to be fairly heavy

Focus Work.
Choose One:

Olympic.
EMOM x 9
1 Clean Pull + 1 Power Clean
*Practice technique first and foremost, build in weight over the 9 sets

Interval.
Ski Erg
12 rounds:
:30 @ 90% (Hard, but not exasperating.)
:30 @ 50% (Recovery)

5:00 cool down

Competitor.
*Week 4-Day 4/6*

Olympic.
EMOM x 9
1 Clean Pull + 1 Power Clean
*Practice technique first and foremost, build in weight over the 9 sets

Part A.
E:90 x 5 sets
Deadlift
70/2*2 sets, 80/2*3 sets

Part B.
“Paul”
4 rounds for time:
20 Single Arm KB Suitcase Deadlift (R – side)
50′ SA KB Farmer’s Carry (L – side)
50′ SA KB Front Rack Lunge (R – side)
20 SA KB Suitcase Deadlift (L – side)
50′ SA KB Farmer’s Carry (R – side)
50′ SA KB Front Rack Lunge (L – side)

Men: 35-70# KB or DB
Women: 20-53# KB or DB

*The goal is for this to be fairly heavy

Interval.
Ski Erg
12 rounds:
:30 @ 90% (Hard, but not exasperating.)
:30 @ 50% (Recovery)

5:00 cool down