31-Jan
PM
A. Front squat @32x1, 2-4x5; rest 3 min
45x6, 135x5, 185x4
250x3 - http://www.youtube.com/watch?v=IPWFfCh7G6g
250x3 - http://www.youtube.com/watch?v=D2DMLrga4Ug
250x3 - http://www.youtube.com/watch?v=gUfTB6wmjDQ
250x3* - http://www.youtube.com/watch?v=DXGNWRCwYaI

250x(2+f)** - http://www.youtube.com/watch?v=-Im7scSrJqk
* how do you know "honestly" that you can make it... why not give-up?
**3rd rep, i just wanted to control the weight down, when i got there i knew i would not be able to succeed - good learning!

B. Seated single arm dumbbell shoulder press @31x1, 6, 5, 4, 6, 5, 4; rest 90 seconds bw arms
40x6, 50x5, 50x5*, 45x6, 50x5, 50x5*
*50# is the heaviest db… 60# kb is too heavy!

C1. AMRAP unbroken muscle ups x3; rest 90 seconds
14 - http://www.youtube.com/watch?v=7t6RNh4mC8w
9 - http://www.youtube.com/watch?v=IClcDlRUtCs
8 - http://www.youtube.com/watch?v=hWrxM8nDGOE
C2. Split jerk, 2-3x3; rest 90 seconds
195x3 - http://www.youtube.com/watch?v=VGU1pi0suqg
195x3 - http://www.youtube.com/watch?v=pFstpgeUorY
205x3(PR) - http://www.youtube.com/watch?v=hA0y2DpQCy0