27th
AM
A1. close grip bench press; 3, 2, 1; rest 90sec
45x10, 135x6, 165x4, 195x3
220x(1+2f) - http://www.youtube.com/watch?v=iIOw65q-mxg
215x2 - http://www.youtube.com/watch?v=x4KelwK5gcE
220x1 - http://www.youtube.com/watch?v=hYSgY1Tl8G8

A2. pendlay row 4-7; rest 2mins
45x5, 95x7, 135x7, 165x4
165x7,165x7,185x7,185x7,185x7 - http://www.youtube.com/watch?v=EsZbk3NhzWw
+
3 sets
AD 20cals
20 T2B
20 DL 185#
20 box jump on and over 24"
rest 5mins
1 - 3:38 - http://www.youtube.com/watch?v=lr7dGWcwH_A
2 - 3:15 - http://www.youtube.com/watch?v=7YE5Syqz5_o
3 - 3:16 - http://www.youtube.com/watch?v=yPcgS847G8Q

PM
Run 200m 90% effort
rest 90sec x 10
40 sec, 40, 38, 38, 39, 38, 36, 36, 35, 32