30-Oct
A1. Weighted lean away chin up 3, 3, 3, 3, 3; rest 90 sec
44x3
54x3 - http://www.youtube.com/watch?v=jEzU58XxB54
59x3 - http://www.youtube.com/watch?v=3vi7OXZusyo
64x3 - http://www.youtube.com/watch?v=2XRxhKVbZ7o
69x3 - http://www.youtube.com/watch?v=LWjFxX6xKYg
90x3 - http://www.youtube.com/watch?v=JnGP1LXd-r8

A2. Push jerk 3, 3, 3, 3, 3; rest 90 sec
45x5, 95x3, 125x3, 155x3
190x3 - http://www.youtube.com/watch?v=A4jK-AGGVrM
205x2 - http://www.youtube.com/watch?v=h46pWR2crkg
215x3 - http://www.youtube.com/watch?v=UiLG7I-LG18
225x3 - http://www.youtube.com/watch?v=k4uZ8HuhEps

235x(1+f) - http://www.youtube.com/watch?v=r4tM0kJ0_Wc
235x1- http://www.youtube.com/watch?v=QyNu2virvJQ

B1. Weighted dip 6, 6, 6; rest 1 min
88x6, 98x6, 103x6
B2. Bent over plank DB rows 8-10x3/arm; rest 1 min
88x12, 88x12, 88x12

- http://www.youtube.com/watch?v=iC_3aEkWAC4