12-Jul
AM
A1. Incline bench press; 8-10x5; rest 90 seconds
45x5, 95x10
135x10 - http://www.youtube.com/watch?v=t-djkbH6j_M
135x10 - http://www.youtube.com/watch?v=dfU_3lQRh9k
140x10 - http://www.youtube.com/watch?v=VXCXGli1Y00
145x10 - http://www.youtube.com/watch?v=5Xyxc-ZlAMQ
145x10 - http://www.youtube.com/watch?v=6xvTQVb20rA
A2. Single arm DB row; 4-6x5; rest 90 seconds
30x6, 50x6, 80x6, 100x6, 100x6, 100x6 - http://www.youtube.com/watch?v=p1uMHnKptnk
+
5 min amrap kb snatch 2 pood
brain fart. did the training @ 1.5pood
107reps - http://www.youtube.com/watch?v=l8N7d2P03UQ
(alternating arms each 5 reps)

PM
For time:
Run 400m
...
Amrap in 6 min:
6 deadlift 315#
18 foot hs walk
...
Run 400m
9:41 - http://www.youtube.com/watch?v=hHJ2hmUQ4ac