17-Jan
PM
A. Front squat @32x1, 4-6x3; rest 2:30 (try to achieve FULL depth)
45x5, 95x5, 135x6
185x6 - http://www.youtube.com/watch?v=PFejn-7vbrk
235x5 - http://www.youtube.com/watch?v=W6U134ZXDTo
235x5 - http://www.youtube.com/watch?v=LPA-AOde06I
235x4

B1. Close grip bench press @31x1, 6, 4, 2, 6, 4, 2; rest 90 seconds
175x6 - http://www.youtube.com/watch?v=X30q4WRoByU
195x4 - http://www.youtube.com/watch?v=ykCdQDOck9E
205x2 - http://www.youtube.com/watch?v=sQnDDwboyAM
185x6 - http://www.youtube.com/watch?v=wfK2lmdw7Ak
200x(3+f)* - http://www.youtube.com/watch?v=AHWdFqA6BB4

*merci Isa!!!
210x(1+f) - http://www.youtube.com/watch?v=Ht9WveWb-Rw

B2. Weighted chin up 3, 2, 1, 3, 2, 1; rest 90 seconds
70x3, 90x2, 105x1, 90x3, 100x2(pr), 110x1 - http://www.youtube.com/watch?v=TfKZrGBKJcg

C. Weighted dips @31x1, 3x3; rest 2 min
90x3 - http://www.youtube.com/watch?v=0jO24D3Mj94
100x3 - http://www.youtube.com/watch?v=MpzIAZu6FEI
110x3(pr) - http://www.youtube.com/watch?v=Aay4vlxoqQE