24-Jan
PM
A. Front squat @32x1, 3-5x4; rest 3 min
45x6, 135x6, 185x5
240x5 - http://www.youtube.com/watch?v=5QV800e4A9o
240x(4+f)* - http://www.youtube.com/watch?v=BrzqdXmo-rQ
240x5

240x(4+f) - http://www.youtube.com/watch?v=Hj2LS_N2L3k
* to give-up, when do you know you did all what you could without injury?

B1. Seated strict press @31x1, 4, 3, 4, 3, 4, 3; rest 90 seconds
114x4, 120x3, 120x4, 130x3
125x4 - http://www.youtube.com/watch?v=0GNLeVg12Hk
140xf - 135x1 - 130x1***
*** last set very broken… too heavy and was not able to recuperate for the later reps.

B2. Weighted medium pronated grip chin up 3, 3, 3, 3, 3, 3; rest 90 seconds
80x3 for all sets - Pronated grip make all the difference! - http://www.youtube.com/watch?v=9VEbUQ4Py1I

C. Weighted dips @31x1, 2, 2, 2, 2; rest 2 min
100x2 - http://www.youtube.com/watch?v=JX_Yc-zbB3c
105x2 - http://www.youtube.com/watch?v=4uW0rOFJzjo
115x2 - http://www.youtube.com/watch?v=fjXe-RAVg9c
120x2 - http://www.youtube.com/watch?v=LoILQFn40Xs