3 Rounds
:30 Jump rope
10 Barbell good mornings
5 Back Squats
5 Romanian Deadlifts
:30 Plank Hold 
12/3/2018 - Fitness A

Score Type:: Total Weight

A) Every 90 Seconds for 12 Minutes
Set 1- Deadlift x 5 @2011

Look to find a heavy set of 5 here

Set 2- Weighted Elbow Plank x :45
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12/3/2018 - Fitness B

Score Type:: Rounds and Reps

AMRAP 10
20/15 Calorie Row
20 Dual KB Russian Swings
10 KB Thrusters 
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4 x 1 Deadlift Week 4 MAX OUT

Score Type:: Total Weight

A) Every 2 Minutes for 12 Minutes
Set 1- 5 reps @ 75%

Set 2- 3 Reps @ 80%

Set 3-6- 1 Rep building to todays 1 RM
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12/3/2018 - Performance B

Score Type:: Rounds and Reps

B) AMRAP 10
30 Double Unders
20 Dual Russian KB Swings (53/35)
10 KB Thrusters (53/35)
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For tIme
1000m/800m Row
 
Then
21-15-9
DB Thrusters
Russian Twist per side with DB
4 Sets
Deadlift x 5
Build in weight here

HandStand hold x :20-:30


EMOTM 9
1- Bike x 10/8 Calories
2- Walking Lunge x 14-20 steps
3- Plank x :45

Comments

Sean Marsh

Sean Marsh 1 week ago / Reply

Deadlift Week 4 MAX OUT: 405 lbs
Notes: non comp pr

Luke Waltman

Luke Waltman 1 week, 1 day ago / Reply

12/3/2018 - Performance B: 3 + 44
Notes: 44#kb

Luke Waltman

Luke Waltman 1 week, 1 day ago / Reply

Deadlift Week 4 MAX OUT: 405 lbs

Laura Bringhurst

Laura Bringhurst 1 week, 1 day ago / Reply

Deadlift Week 4 MAX OUT: 285 lbs
Notes: Tried for 305 and missed in a big way. I am far from ready. I believe I also need a full 3 minutes recovery once I’m in 80% range

Kelli  Sterling

Kelli Sterling 1 week, 2 days ago / Reply

Deadlift Week 4 MAX OUT: 205 lbs
Notes: PR

Amy  Coleman

Amy Coleman 1 week, 2 days ago / Reply

Deadlift Week 4 MAX OUT: 205 lbs
Notes: PR

Amy  Coleman

Amy Coleman 1 week, 2 days ago / Reply

12/3/2018 - Fitness B: 4 + 3

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