Strength Training (Hepburn Singles) 1:30:00 
10 minutes Bike
20kg x lots
60kg x 5
70kg x 5
85kg x 1 (+5kg PR)
80kg x 1 x 9
Clean & Jerk
50kg x quite a few for technique work then shoulder started acting up.
Bike for Fat Loss
-Front latterals, Side Latterals x a bunch per side
Damn shoulder. Bench is feeling good, glad to finally see it going up, I love this singles program, so easy to program and after 2 cycles I have increased my old PR by 7.5kg which was quite easy as well, probably good for at least another 5kg for a total of 12.5kg in the last 1 month while trying to lose weight as well, good stuff.