3rd-7th September 2010

3rd
4 miles bike

10:30 (ABW)
A1 Band shoulder routine x 1 set
B1 Air baby x3x5s/side
B2 SLS x4,4,3
B3 HLL x3x5
B4 High bridge x3x30s
C1 XR dip (slow -ve) x7
C2 Neutral chin (slow -ve) x7
S1 Side split PNF x3

4th-5th
Rest

6th
4 miles bike

10:00 (ABW)
A1 Band shoulder routine x 1 set
B1 XR back lever (flat tuck) x6x5s
B2 Shrimp-I w/4kg KB o/h x4,4,3/side
B3 BB rollout x3x7
B4 Handstand x3x10s
C1 HeSPU w/legs bent + feet against wall x5
D1 Pullup (slow -ve) x8

7th
4 miles bike