2017DEC29 (CON D3A.W2.C3)

Back Squat:
20 x (3)3
47.5 x (3)2
77.5 x 3
107.5 x 3 (3:3:165)
127.5 x 3 (3:6:168)
137.5 x 3 (3:9:171)
147.5 x 3 (3:12:174)
157.5 x 3 (3:15:177)
167.5 x 3 (3:18:180)
170 x 3 (3:21:183)
172.5 x 3 (3:24:186)

172.5kg x 3 Back Squat

Pull Up:
bw x (3)5
bw + Purple x (3)9

Press + Hanging Leg Raise:
((20 x 6) + (bw x 20))1
((45 x 3) + (bw + 2.5 x 20))1
((52.5 x 3) + (bw + 5 x 20))1
((60 x 3) + (bw + 7.5 x 20))1
((65 x 3) + (bw + 10 x 20))1
((67.5 x 3) + (bw + 10 x 20))1
((69 x 3) + (bw + 10 x 20))1

Clean Grip RDL + Reverse Hyper (Roller):
((110 x 3) + (165 x 20))1 (3:27:189)
((120 x 3) + (170 x 20))1 (3:30:192)
((130 x 3) + (175 x 20))1 (3:33:195)

Banded Standing Victory Raise + Supine Ab Ball Press:
((Green x 20) + (pvc x 20))3

* Notes:

- Back squats were a mother trucker!