2018JAN07 (CON D3B.W3.C3) * DELOAD

Front Squat:
20 x (3)3
55 x (3)2
75 x 3
90 x 3 (3:3:156)
105 x 3 (3:6:159)
120 x 3 (3:9:162)
135 x 3 (3:12:165)

135kg x 3 Front Squat

Snatch Pull:
50 x (3)2
70 x 3 (3:15:168)
90 x 3 (3:18:171)
100 x (3)2 (6:24:177)

Clean Pull:
100 x 3 (3:27:180)
115 x 3 (3:30:183)
125 x (3)2 (6:36:189)

Pull Up:
bw x (3)3
bw + Purple x (3)6

Ab Ball Crunch + Reverse Hyper (Roller) + Hanging Leg Raise:
((bw x 50) + (135 x 20) + (bw + 2.5 x 20))1
((bw x 25) + (135 x 20) + (bw + 5 x 20))1

* Notes:

- In retrospect, I probably should have taken another day off.  However, because I'm an impatient goon, I went ahead and knocked out the second session of day 3.  The front squats weren't all to terrible.  My low back isn't at 100%, so it required a lot of focus to keep myself from folding like a lawn chair, but I somehow managed.  The pulls on the other hand weren't as easy.  I seriously moderated the pulls because my right hamstring started acting up again.  So, I played it easy and only went up to 100kg snatch pull and 125kg clean pull.