Thursday:

7am-8am: 1500m swim
3pm-5pm: Legs
-box jumps 50 reps
-split leg squat with db over head          5x10 each leg
-back squat                                                 3x10/1x20
-single leg extensions                              4x15 each leg/ 1x25both legs
-power cleans                                            4x5,5,4,3
-calf raises                                                  4x20,15,15

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