Sunday, 7 October 2012

08 Oct 2012: DC Wk4 B2

7 miles bike

1030 ABW
A EZ preacher curl 17.5x8+4+2=14RP
B Dante curl 6.25x9/side
C Spider curl 6'sx20
S1 Bicep
D Calf press 120x15
S2 Calf @120
E 45 degree raise vs band x6+4+3=13RP
S3 Hamstring
F1 1/4 squat 110x4, 85x12
S4 Quad
F2 Cuban rotation 10'sx3x8
G HLL x7+3+3=13RP
S5 Front split PNF
S6 Box split PNF

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