Southview High School
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Date/Time
Date(s) - 11/12/2017
6:00 am - 6:45 am
The Q:
Sipe and Nails
Location
Southview High School
Categories
Tags:
Sylvania
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This AM “the morning after” 4 PAXs posted: Sideshow, Gap, Fever, & Sipe. We started with side straddle hops, rotated arms, Michael phelps, & merkins. Then we started arms.
First with medium weight we did 5 curls with a five second hold 5 times. Next we did tricep kicks while on our back. 15 reps light 12 reps medium 8 reps heavy 8 reps drop set. Next we isolated each arm with hammer curls 15 light 12 medium 8 heavy each arm then worked our way down 8 heavy 12 medium 15 light each arm isolated. Next we did the exact same with tricep kickbacks. 15 12 8 each arm 8 12 15. We then moved to abs. 15 sit ups. 15 side plank knee to elbow then dip – each side. 50 lbc’s. We then ran to the track & did one lap. We did 15 medium weight flys and ended with 15 curls medium weight. We prayed for strength.