2020JAN01 (SED D3.W4) D24

Back Squat:

20 x (1)5
70 x (1)5
120 x (1)5 (5:5:52)
150 x (1)3 (3:8:55)
170 x 1 (1:9:56)
130 x (1)4 (4:13:60)
160 x (1)2 (2:15:62)
180 x 1 (1:16:63)
140 x (1)3 (3:19:66)
170 x (1)2 (2:21:68)
140 x 1 (1:22:69)
120 x 1 (1:23:70)
70 x 1
20 x 1

180kg Back Squat

Reverse Hyper (Strap) + Dips + 12" Block Clean + Power Jerk:
((110 x 10) + (bw x 10) + (20 x (1+1))1
((110 x 10) + (bw + 12 x 10) + (20 x (1+1))1
((110 x 10) + (bw + 8 x 10) + (20 x (1+1))1
((110 x 10) + (bw + 16 x 10) + (20 x (1+1))1
((110 x 10) + (bw + 12 x 10) + (20 x (1+1))1

12" Block Clean + Power Jerk:
40 x (1+1)4
62.5 x (1+1)3
82.5 x (1+1)2 (4:27:74)
102.5 x (1+1)1 (2:29:76)
82.5 x (2+2)3 (12:41:88)
102.5 x (1+1)1 (2:43:90)

102.5kg 12" Block Clean + Power Jerk

Standing Band Cuban Curl + Seated Band Tricep Pushdown:
((Purple x 15) + (Green3 x 15))3

* Float

Hand Release Pull Up:
bw x (4)5