21-Aug
A. Muscle snatch 5, 5, 5; rest 2 min
25x5, 35x5, 40x5
45x5 - http://www.youtube.com/watch?v=MWTyHCjkcS0
45x5 - http://www.youtube.com/watch?v=f_v6ZK255PQ
45x5 - http://www.youtube.com/watch?v=TEWjJ35kiOo

B. Plank DB rows 10-12x3/arm; rest 1 min bw arms
20x12, 30x12, 40x12, 50x12, 50x12 - http://www.youtube.com/watch?v=D7JcGauGZKs

C. Face pulls 15-20x3; rest 2 min
10x20, 12.5x20, 15x20 - http://www.youtube.com/watch?v=JvM9JfiT1LI