2017DEC18 (CON D2A.W1.C3)

Front Squat:
20 x (3)2
45 x (3)2
65 x 3
85 x 3 (3:3:56)
105 x 3 (3:6:59)
115 x 3 (3:9:62)
125 x 3 (3:12:65)

125kg x 3 Front Squat

Clean Grip RDL + Hanging Leg Raise + Reverse Hyper (Roller):
((105 x 3) + (bw + 6# x 20) + (125 x 20))1 (3:15:68)
((115 x 3) + (bw + 12# x 20) + (125 x 20))1 (3:18:71)
((125 x 3) + (bw + 18# x 20) + (125 x 20))1 (3:21:74)

Pull Up:
bw x (3)2
bw + 5 x (3)2
bw + 7.5 x 3
bw + 10 x 3
bw + 12.5 x 3
bw + 15 x 3
bw + 17.5 x 3

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

* Notes:

- A little work before heading out on vacation for the next three days.