2105APR06 (COW D1.W3)

Back Squat:
20 x bar work
50 x 3
70 x 3
90 x 3
110 x 3 (3:3:3)
130 x 3 (3:6:6)
143 x (10)3 (30:36:36) = 185 * dmax

143kg x 10 Back Squat

Push Press:

20 x bar work

55 x 5

65 x 5 (5:41:41)

75 x 5 (5:46:46)

85 x 5 (5:51:51)

95 x 5 (5:56:56) = 109 * dmax

95 x 5 Push Press

Reverse Hyper (Roller) + Leg Raises + Good Morning:

((105 x 10) + (bw x 10) + (25 x 10))1 * prime

((105 x 16) + (bw x 16) + (45 x 6))3

Twist Yo Wrist:

5 x (5 U/D)1

7.5 x (3 U/D)1

10 x (1 U/D)1

Expand Your Hand Band:

White x 10 L/R

Green x 10 L/R

Yellow x 10 L/R

* Notes:

- BRUTAL!  The 143kg x 10 for three sets was killer; however, surprisingly, the third and final set was probably the easiest!