2016DEC16 (CON D1A.W1.C3)

Back Squat:
20 x (3)2
45 x (3)2
65 x 3
85 x 3
105 x 3 (3:3:3)
125 x 3 (3:6:6)
145 x 3 (3:9:9)
155 x 3 (3:12:12)
165 x 3 (3:15:15)

165kg x 3 Back Squat

Clean Grip RDL + Reverse Hyper (Roller):
((105 x 3) + (145 x 20))1 (3:18:18)
((115 x 3) + (155 x 20))1 (3:21:21)
((125 x 3) + (165 x 20))1 (3:24:24)

Pull Up:
bw x (2)11

Ab Ball Crunches:
bw x 50/25/15/10

* Notes:

- Back to the grind.