2015APR10 (COW D5.W3)

Back Squat:
20 x bar work
40 x 3
60 x 3
80 x 3
100 x 3
120 x 3 (3:3:140)
140 x 2 (2:5:142)
160 x 1 (1:6:143)
180 x 4/M (4:10:147) = 201 * dmax
180 x 2 (2:12:149)

180kg x 4/M Back Squat

180kg x 2 Back Squat

Push Press:
20 x bar work
60 x 5
70 x 5 (5:17:154)
80 x 5 (5:22:159)
90 x 5 (5:27:164)
100 x 4/M (4:31:168) = 112 * dmax
100 x 2 (2:33:171)

100kg x 4/M Push Press

100kg x 2 Push Press

Reverse Hyper (Roller) + Leg Raise + Good Morning:
((105 x 10) + (bw x 10) + (25 x 10))1 * prime
((105 x 18) + (bw x 18) + (45 x 8))3

Twist Yo Wrist:
7.5 x 5 U/D + Pin (5#)
10 x 3 U/D + Pin
12.5 x 1 U/D + Pin

Twist Yo Wrist 12.5kg x 1 Up/Down

Expand Your Hand Band:
Yellow x 10 L/R
Blue x 10 L/R
Red x 10 L/R

* Notes:

- SHIT, SHIT, SHIT!  I coulda, woulda, shoulda had that last rep at 180kg!  So disappointed in myself for missing that final rep and to add insult to injury, I missed my last rep with the push presses as well.  FUCK!  As you can see from the subsequent make-up rep with both the back squat and push press, they were relatively easy.  Next time!