2017DEC23 (CON D3B.W1.C3)

Front Squat:
20 x (3)2
45 x (3)2
65 x 3
85 x 3 (3:3:158)
105 x 3 (3:6:161)
115 x 3 (3:9:164)
125 x 3 (3:12:167)

125kg x 3 Front Squat

6" Block Snatch Pull:
45 x 3
65 x 3
85 x 3 (3:15:170)
105 x 3 (3:18:173)
115 x 3 (3:21:176)
125 x 3 (3:24:179)

6" Block Clean Pull:
90 x 3 (3:27:182)
110 x 3 (3:30:185)
130 x 3 (3:33:188)
140 x 3 (3:36:191)
150 x 3 (3:39:194)

Pull Up:
bw x (3)2
bw + 5 x (3)2
bw + 7.5 x 2
bw + 10 x 1
bw + 7.5 x 3
bw + 10 x 2
bw + 12.5 x 1

Clean Grip RDL + Reverse Hyper (Roller):
((105 x 3) + (125 x 20))1 (3:42:197)
((115 x 3) + (125 x 20))1 (3:45:200)
((125 x 3) + (125 x 20))1 (3:48:203)

Supine Ab Ball Plate Press + Prone Ab Ball B/N Press + Ab Ball Plank:
((.5 x 20) + (pvc x 20) + (bw x 30s))3

Banded Standing Tricep Pushdown + Ab Ball Plank:
((Maroon x 20) + (bw x 30s))3

* Notes:

- Nothing exceptional to report, just moving in preparation for the upcoming max-out day.