25-Sep
A1. Close grip bench 3, 3, 3, 3; rest 20 seconds
185x3 - http://www.youtube.com/watch?v=4GDfVOjeeoI
190x3 - http://www.youtube.com/watch?v=-H2Kk35NK7E
200x3 - http://www.youtube.com/watch?v=K5EEhlDaP-E
195x(2+f) - http://www.youtube.com/watch?v=7y8e2mFxlpw

A2. Weighted ring dips 6, 6, 6, 6; rest 20 seconds
105x6, 105x(5+f), 105x(5+f), 105xf - 70x6
A3. Push jerk 8, 8, 8, 8; rest 5 min
155x8, 155x8, 155x(6+2f), 145x8

B. Bent over single arm plank row 8-10x5; rest 1 min bw arms
70x10, 88x10, 88x10, 88x10, 88x10 - http://www.youtube.com/watch?v=8OvhT0eS8gM