18-Sep
A1. Weighted dip 5, 5, 5, 5; rest 10 seconds
70x5, 123x4 (too heavy), 105x5, 105x5

A2. Push press 8, 8, 8, 8; rest 20 seconds
95x8, 155x8, 155x8,155x8,155x8
A3. Push jerk 10, 10, 10, 10; rest 5 min
95x10
155x10 - http://www.youtube.com/watch?v=scJ2aFX0S6s
155x(8+2f)* - http://www.youtube.com/watch?v=N2dPfD_fmus
155x(9+f) - http://www.youtube.com/watch?v=EmWAgbR1dn4
155x(5+5f) - 135x5 - http://www.youtube.com/watch?v=_hcnv-vRCzc
* could not lock the jerk at the top
Note - under fatigue having troubles getting under the bar.

B. Bent over single arm plank row 10-12x5; rest 1 min bw arms
32kgx12, 32kgx12, 32kgx12, 32kgx12, 32kgx12 - http://www.youtube.com/watch?v=et_qsU8B4Ac