10-Oct
A. Front squat; build to a tough single (not a 1rm)
45x5, 135x5, 185x2, 225x1
275x1 - http://www.youtube.com/watch?v=dodAntQ0X2M
295x1 - http://www.youtube.com/watch?v=Zhfhyz5UIPg
305x1 - http://www.youtube.com/watch?v=jKxyl5B2wOY

+
Row 5 min z1
+
Row 250m @90%
Rest 2 min
x5
+
Row 10 min z1
1 - 50sec
http://www.youtube.com/watch?v=GpkkIatXpEo
2 - 48sec
http://www.youtube.com/watch?v=BBOgFqHGXus
3 - 47sec
http://www.youtube.com/watch?v=jeWaAsiWF5I
4 - 48sec
http://www.youtube.com/watch?v=24yzYyj40Gw
5 - 48sec
http://www.youtube.com/watch?v=6GuXTLCxyNY