09 Apr 14: MD Wk1 Legs

7 miles bike

0805 ABW

11-14 sets

A Leg curls 7x2x20, 14x15, 21x12, 28x8, 21x25 partials

B Leg press 190x3x10 (3s descent, CT)

C RDL 80x2x8 (stretch emphasis)

D Smith hack 40x2x8, 20x10(last set 1.5s)

S1 Ham x60s

S2 Quad x60s

1500: 1hr basketball