Still recovering from the rib injury - getting there, sneezing doesn't hurt as much. Hopefully in another 7 days I can do some drills

Sat 2nd 

A. Band Walks 4 x 10/10
B. Dynamic step ups 3 x 3/3
C. Barbell Split Squats 5/4 x 10/8 50kg (trying to do some extra work on the left side)
D1. GHR 3 x 10
D2. Medball standing figure-8's
E1. Incline Hammer Curls 3 x 12 12.5kg
E2. DB Tricep overhead extensions 3 x 20 17.5kg db 

* I was maybe using too much glutes on the split squat on the left side - for the last set I put more weight on the ball of my foot and got more quads involved.

Fri 1st 

Cant quite remember - some beach muscles - did some ring rows and felt OK - db rows hurt (prone and pulling hurts - maybe alters breathing...)

Thu 31st

Went to Alex

In SDSC I did a couple of peak rpm tests on the bike, rib actually felt ok - could still hit 112rpm