11-Dec
A1. Bent over supinated barbell rows 3-4x5; rest 90 seconds
45x6, 135x6, 185x4, 195x4
205x4 -
205x4 -
205x4 -
A2. Incline bench press 4-5x5; rest 90 seconds
45x6, 95x6, 175x2, 165x3
165x5 -
165x(4+f) -
165x5 -
165x5 -

B. Press x3/Push press x3/Split jerk x1; rest 2 min x5 complexes
155x3 -
150x3 -
145x3 -
140x3 -
140x3 -
C. 150 sit ups for time
8:30 - ub - http://www.youtube.com/watch?v=OA15483YP_Q