13-Nov
A1. Single arm plank rows 10-12x4; rest 90 seconds
16kgx12, 40kgx12,  40kgx12,  40kgx12,  40kgx12 - http://www.youtube.com/watch?v=bGrKU5n02FM
A2. Single arm neutral grip incline bench press @4111, 6-8x4; rest 90 seconds
20#x8, 35#x8, 45#x8 - http://www.youtube.com/watch?v=CxerKlQ-Mx8
50#x8, 50#x8, 50#x8
B1. Weighted chin up 5, 5, 5; rest 90 seconds
50#x5, 50#x5, 50#x5, 50#x5 - http://www.youtube.com/watch?v=dZWEugE-890
50#x(4+f)
B2. Strict press 8, 8, 8; rest 90 seconds
75x8
100x8 - http://www.youtube.com/watch?v=xCqHCuCcpeA
130x(7+f) - http://www.youtube.com/watch?v=Wmy13YOBL_s
125x8 - http://www.youtube.com/watch?v=qhss71MHf7U
130x(7+f) - http://www.youtube.com/watch?v=3pwP2-c0UDc
C. Ghd sit ups; 15 unbroken x5; rest 90 seconds
unbroken