3-Oct
A. Double barrel front squat 2, 2, 2, 2, 2, 2; rest 3 min
135x3, 185x3, 225x2
265x(1+f) - http://www.youtube.com/watch?v=YNkxqd9EfqI
265x2 - http://www.youtube.com/watch?v=BxXQ_M1mvUs
265x2 - http://www.youtube.com/watch?v=sH75kRijiWo
270x2 - http://www.youtube.com/watch?v=AJii1iJIcRc
270x2 - http://www.youtube.com/watch?v=VKTdo07ycfQ
275x2 - http://www.youtube.com/watch?v=xeCZt7DOFuE
280x(1+f) - http://www.youtube.com/watch?v=A4WN7ke8t34

B. OHS; build to a max
135x3, 185x2, 225x1
245x1 - http://www.youtube.com/watch?v=U0ZxuvJstDM
265xf* - http://www.youtube.com/watch?v=Vk404kLmLrk
265xf* - http://www.youtube.com/watch?v=XMWUcDY7l34
265xf* - http://www.youtube.com/watch?v=Pu7K6SLKNVQ
265xf* - http://www.youtube.com/watch?v=fX59G3-KYm0
* could not jerk the bar, call it for the day.
+
Row 5 min z1
+
Row 250m @90%
Rest 2 min
x5
+
Row 10 min z1
wanted to puke after this... NOT fun...
- http://www.youtube.com/watch?v=m7FikKBOUOk
1- 50sec
2 - 49sec
3 - 49sec
4 - 48sec
5 - 48sec