2017NOV15 (CON D1A.W2.C1)

Back Squat:
20 x (3)3
55 x (3)2
75 x (3)2
95 x 3
115 x 3 (3:3:3)
125 x 3 (3:6:6)
135 x 3 (3:9:9)
145 x 3 (3:12:12)
155 x 3 (3:15:15)
165 x 3 (3:18:18)

165kg x 3 Back Squat

Clean Grip RDL:
20 x 3
65 x 3
105 x 3 (3:21:21)
115 x 3 (3:24:24)
125 x 3 (3:27:27)

Reverse Hyper (Roller) + Banded Standing External Rotation L-Fly:
((130 x 20) + (Green x 10 L/R))3

Bird Dog Level 1 + Banded Standing Internal Rotation L-Fly:
((bw x 10 L/R) + (Green x 10 L/R))3

* Notes:

- Back squats up to 165kg for a triple?  Who would have known after dealing with a dicked-up low back just two weeks ago?