2015APR22 (COW D3.W5)

Front Squat:
20 x bar work
40 x 3
60 x 3
80 x 3
102 x 4 (4:4:85)
115 x 4 (4:8:89)
128 x 4 (4:12:93)
140 x 4 (4:16:97) = 156 * dmax

140kg x 4 Front Squat

Reverse Hyper (Roller) + Hanging Leg Raise + Good Morning:
((90 x 10) + (bw x 10) + (30 x 10))1
((110 x 16) + (bw x 16) + (50 x 6))1
((110 x 17) + (bw x 17) + (50 x 7))1
((110 x 18) + (bw x 18) + (50 x 8))1

The Wrench:
1 x 20s L/R
2 x 20s L/R
1 x 25s L/R
2 x 25s L/R
1 x 30s L/R * tipping @ 26s
2 x 30s L/R * tipping @ 26s

* Notes:

- Got the 140kg x 4 front squat, as prescribed, and with a wicked case of DOMS.  I'm thrilled.  I decided to forgo any upper body work to give my elbows some rest.  All in all, a good workout.