9/7/11
abs circuit in am and upper body lifting in pm
10/7/11
1x20m, 5x40m hard accel but not flat out still
11/7/11
Abs workout
12/7/11
3×110 at 90% 3x40m 95%
13/7/11
upper body lifting
14/7/11
Hurdle drills
Plyometrics (10 hurdles)
6x30m build up 40m hard