2018JAN03 (CON D2A.W3.C3) * DELOAD

Front Squat:
20 x (3)3
55 x (3)2
75 x 3
95 x 3 (3:3:63)
115 x 3 (3:6:66)
135 x 3 (3:9:69)

135kg x 3 Front Squat

Pull Up:
bw x (3)9

Clean Grip RDL + Banded Standing Tricep Pushdown + Reverse Hyper (Roller):
((100 x 3) + (Maroon x 20) + (135 x 20))3 (9:18:78)

Hanging Leg Raise + Prone Ab Ball Press + Ab Ball Crunch:
((bw + 5 x 20) + (pvc x 20) + (bw x 50))1
((bw + 7.5 x 20) + (pvc + .5x2 x 20) + (bw x 25))1
((bw + 10 x 20) + (pvc + 1x2 x 20) + (bw x 15))1
((bw + 12.5 x 20) + (pvc + 1.5x2 x 20) + (bw x 10))1

* Notes:

- Still moving.  I'm not exactly sure how but I am, even with a sore hamstring.