2015MAY07 (BSF D2.W1)

Back Squat:

20 x bar work

40 x 4

60 x 4

80 x 4

100 x 4 (4:4:40)

120 x 4 (4:8:44)

140 x (4)5 (20:28:64) = 156 * dmax

140kg x 4 Back Squat

Reverse Hyper (Roller) + Hanging Leg Raise:

((110 x 16) + (bw x 16))3

Low Block Clean + Push Press:

20 x bar work

40 x (1+1)4

50 x (1+1)4

60 x (1+1)10

75 x (1+1)10

90 x (1+1)10

90kg Low Block Clean + Push Press

* Notes:

- Pretty good day with the squats; however, they felt a little heavy in the initial sets but became easier was the workout progressed.  The block clean and push press felt great - fast, explosive, and controlled.