Bike, W1 Squats, "Fran" & W2 Calves, Arms

06/30/14

Bike 6 miles

Workout 1

Overhead Squat (45) 10, (95) 10, (135) 4, (155) 2, (185) 2, (205) 2, (225) 2
Front Squat (135) 10, (185) 4, (225) 2, (275) 2, (295) 2, (315) 2

21-15-9 reps of:
Thrusters (95)
Pullups
(6:23)


Workout 2

LF Calf Press 5 x 15
Seated Calf Press 5 x 10
Standing Calf Press 4 x 10
Seated DB Curls 4 x 15
Barbell Curls 4 x 10
LF Preacher Curl 3 x 15
LF Machine Curl 4 x 10
LF Triceps PRess 3 x 15
Hammer Curls 4 x 10
Rope Press Down 4 x 12