2016APR15 (OTC4 D4B.W1)

Clean Pull + Clean + Squat:
20 x bar work
50 x (3+3+3)2
75 x (3+3+3)1
91 x (3+3+3)1
106 x (3+3+3)1
111 x (3+3+3)1
116 x (3+2/M/1+3)1

111kg x 3 Clean Pull + 3 Clean + 3 Squat

Front Squat:
105 x 5
110 x 5
115 x 5

Reverse Hyper (Roller) + Hanging Leg Raise:
((150 x 20) + (bw x 20))3

Standing Band Cuban Curl:
Purple x (22)3

* Notes:

- Medieval.  This program is unbelievably tough and unforgiving.  It demands the most out of you, and with the addition of a ketogenic diet, it's pure hell!  I am physically crushed but I'll be damned if I quit.