Press n Clean

Normal warm up
Press 135x1,145x1,155x2,3,(1,2,3)x3,x1,2 - last double was hard, repeat.
Power Clean 185x1x2,195x1x2,205x1x6 - very comfortable with 205, having to lower the bar from racked really taxed the forearms
Calf raises 4x10 superset with...
HLR 3x5
Spirited run home

Squattin

Normal warm up
Squat and FSQ to warm up
Squat 315-325x15x1 - 4 to 5 out of the 15 were with 325 which was pretty sticky for repeated attempts
Curls 40x5,50x5,60x5,70x5x3 - between squats
Side-bends 45x10x3
Sprints 100m x3

Dunno about 325 its kinda sticky for doing it with out a spotter. I'll revisit in a couple weeks.

Push Chin Sprint Neck II

Normal warm up
Push press 135x3,155x3,185x2,195x2x11,x3 - 17min, easy - repeat anyways.
Chins sets of 4 with various grips between most sets
Incline sit ups 10#x8x3
Sprints 100m x3
Neck harness 25#x60 total

FSQ/C/S

FSQ 135x3,185x3,205x2,225x1x2,225x2x7,225x1x2,225x2,225x1x2 - This shit was slipping off my shoulders and threatening to break my wrist, thus the singles. Do 215 for doubles a couple of times then return.
Chins - wide-neutral grip BW+35#x(1,2,3)x3
Sprints 100mx4

Deadliftin

Normal warm up
Deadlift 185x3,225x3,275x2,315x1,335x3x10 - work sets took 16min or so - was tired on the last few sets but not difficult strength-wise
HLR 3x5

Bench and Sprint

Normal warm up
Bench 135x5,185x3,205x2,225x1,x2,x3,x1,x2,215x3x6 - was aiming to do 4 ladders with 225 but x3 and second x2 were starting to grind so knocked it down to 215 for 3s. Think I'll repeat 215x3x10,225x2x12 and 235+ for singles before trying ladders with 225 again.
Chins - various grips for sets of 4 between most sets of benches, finished with wide-grip for a set of 8. I hate chinning set ups with no cross bar.
Sprints 100mx4

Squattin

Normal warm up
Squat 185x3,225x3,275x1,295x(1,2,3)x4
Side-bends 35x10,45x10x3
Hip adductor machine 90x10x3

Push to pull

Normal warm up
Push press 135x3,155x2,185x3x10 - no prob
Chins - BW mixed between then extending out past presses 45x1,2,3,1,3,3,2,2

FSQ and Sprints

Normal warm up
FSQ 135x3,185x3,205x3x8,215x1,225x1,235x1x2,245x1x2 - PR kinda
Sprints 100m x4

Pressing

Normal warm up
Press 135x1,145x1,155x1,165x1,175x1,185xfail,165x1,155x2x10 - 175 went up easy but I couldn't get 185 past the sticking point. Need to keep the bar closer to my face on max attempts. A better warm up wouldn't hurt either.
Chins (various) sets of 4 between most sets of presses
Incline sit-ups 10#x5x3, BWx15
-I need to make an effort to do equal benches, presses and push-presses til one completely stalls then back it off a little. I think the press hasn't stalled its just suffering from lack of frequency.

Squat and Sprint

Normal warm up
Squat 135x5,185x3,225x3,275x2,295x1,315x1x15 pretty easy but it took too long. Some old man was talkin my ear off between sets
Side bends 45x10x3
Sprints 100mx4

Bench and run

3min stationary bike
Bench 135x5,185x3,205x2,215x1,225x2x14,225x3(PR) - No prob
Random sets of 3,4,5 chins mixed in
Hammer curlz 25x10x3
Jog 6.8 miles - 1:09

Dead and sprint

Normal warm up
Deadlift 135x5,185x3,225x3,275x1,315x1,365x1,365/375x1x15 - about 5 out of 10 were with 365. Double overhand up to 315,switched to straps at 365. Took way too much time like 20min or so of work sets.
Some light calf raises
Sprints 100m x 3

Pushin & Chinin

Warm up - same as always
Push press 135x3,185x2,195x1,205x1,195x1x13 - 195 felt good and solid for singles, will play with 205 mixed in next time.
Chins BW+35x3x10 - need to break out of this rut
HLR 2x4 - couldn't do jack after the chins
Incline sit-ups 1x15

S&S

The usual warm up
Squat 135x5,185x3,225x3,275x2,285x3x10 - around 17min for the 3x10. Kinda hard, GMing a little and I didn't have much wind this morning for whatever reason; but, its doable even on shitty days so moving on.
Side-bends 25x10,45x10x3
Curls 70x10x3
Light calf raises
Sprints 100mx4 - sluggish but got em done.

Bench n Row

Normal warm up
Bench 135x5,185x3,205x2,215x3x10 - hard but not too bad - repeat
DB Rows 100x3x2,x4x2,x5x6 - supersetted in

CnPnJ

Maxwell Daily
Neck flex 70reps
3min stationary bike
Clean to Press 135x1,155 for 30 reps mostly 3s, but some 1s and 2s in there - under 13min
Power Clean 155x1,175x1,195x1,205x1,215xfail,205x1x5
Jog ~5mi 50.5min - slow

Pissed at failing with 215.

SCR

Normal warm-up
Squats 135x5,185x3,225x3,275x2,295x2x11,x3 - no prob, last set was a PR but easy
Wide neutral grip chins 35#x(1,2,3)x3 - barely
Sprints 100mx5 - bogging a little on 4 and 5

-So I have a push, pull, 2 squats, sprints, abs and neck covered for the week. Tomorrow the mission is to get a push, pull, cardio, abs and neck all in.