26-Jul
AM
A1. Incline bench press; 4-6x5; rest 90 seconds
45x6, 95x6, 135x6
155x6 - http://www.youtube.com/watch?v=igjPW0kRkKg
160x6 - http://www.youtube.com/watch?v=_eZitY9nzEo
165x6 - http://www.youtube.com/watch?v=NEg453NC37g
170x4 - http://www.youtube.com/watch?v=aVOt3G0jlcU
165x6 - http://www.youtube.com/watch?v=fg160ahKVwc
A2. Single arm DB row; 2-4x5; rest 90 seconds
50x4, 90x4
105x4, 110x4, 110x4, 110x4, 110x4 - http://www.youtube.com/watch?v=j49Sae26gkc
+
5 min amrap kb swings 2 pood
94reps - http://www.youtube.com/watch?v=Ur2x59Of4o0
(50ub)

PM
15-12-9
Airdyne calories
Power clean 185#
burpee over box 20"
11:46 - http://www.youtube.com/watch?v=XLZKWxuu7BU