2018JAN11 (CON D2A.W1.C4)

Front Squat:
20 x (3)2
47.5 x (3)2
67.5 x 3
87.5 x 3 (3:3:54)
107.5 x 3 (3:6:57)
117.5 x 3 (3:9:60)
127.5 x 3 (3:12:63)

127.5kg x 3 Front Squat

Pull Up:
bw x (3)2
bw + 8 x (3)4
bw + 12 x (3)3

Reverse Hyper (Roller) + Standing Band Tricep Pushdown + Ab Ball Plank:
((127.5 x 20) + (Orange x 20) + (bw x 30s))3

Standing Band "L" External Rotation + Russian Rolldown:
((Green x 20) + (8 x 3))3

* Notes:

- Fairly simple workout today.  Nothing overly taxing, just moving to keep the legs fresh.  My low back is still gummed up, along with my right hamstring.  The Russian Rolldown helped with both, so I'll attempt to incorporate them more in the future.