2017DEC22 (CON D3A.W1.C3)

Back Squat:
20 x (3)2
46 x (3)2
66 x 3
86 x 3
106 x 3 (3:3:122)
126 x 3 (3:6:125)
146 x 3 (3:9:128)
156 x 3 (3:12:131)
166 x 3 (3:15:134)

166kg x 3 Back Squat

Press:
20 x (6)2
42.5 x 3
47.5 x 3
52.5 x 3
57.5 x 3 (3:18:137)
60 x 3 (3:21:140)
62.5 x 3 (3:24:143)
65 x 3 (3:27:146)

Pull Up:
bw x (3)11

Ab Ball Crunch:
bw x 50/40/30/20/10

Clean Grip RDL + Reverse Hyper (Roller):
((105 x 3) + (145 x 20))1 (3:30:149)
((115 x 3) + (155 x 20))1 (3:33:152)
((125 x 3) + (165 x 20))1 (3:36:155)

* Notes:

- No belt, no sleeves, no wrap back squat triple of 166kg -- success and progress.