8th-15th September 2010

8th
A1 PB L-sit x10x3s
A2 KB snatch 32x2x5/side
A3 QDR x3x10s/side
B1 Harop curl x3x5
S1 Hamstring x45s/side
C1 XR row w/feet elevated (slow -ve) x1 set
D1 XR flye x1 set

13th
A1 XR back lever (flat tuck) x6x5s
A2 Shrimp-I w/4kg KB o/h x3x4/side
A3 BB rollout x3x8
A4 Handstand x3x10s
B1 HeSPU w/legs bent + feet against wall x5
B2 Pullup (slow -ve) x1 set

15th
A1 PB L-sit x10x3s
A2 KB snatch x5/side, x1/side
A3 QDR x3x10s/side
B1 Harop curl x3x5
S1 Hamstring x45s/side
C1 XR row w/feet elevated x1 set
C2 XR flye x1 set
S2 Hip flexor x45s/side