2017MAY09 (BRU3 D4B.W12)

3" Deficit Clean Deadlift:
20 x bar work
50 x (3)2
70 x 3
90 x 3
110 x 3
130 x 3
150 x 3
180 x 1 * wave 1
170 x 2
160 x 3
170 x 1 * wave 2
160 x 2
150 x 3
160 x 1 * wave 3
150 x 2
140 x 3

180kg 3" Deficit Clean Deadlift

Clean Recovery to Power Press + Pull Up:
((50 x 3) + (bw x 3))1
((70 x 3) + (bw x 3))1
((90 x 3) + (bw x 3))2
((95 x 2) + (bw x 3))2
((100 x 1) + (bw x 3))2

Standing Barbell Calf Raise:
70 x 10
110 x 10
150 x 10

Captains of Crush:
#T x 10 L/R
#1 x 1 L/R
#1.5 x 1 L/R
#2 x 1 L/R

Rolling Thunder:
50 x 1 L/R
55 x 1 L/R
60 x 1 L/R
65 x 1 L/M R
70 x M L/M R

* Notes:

- Physically crushed.  Low back is tired.  Legs are noodles.  Time to rest.