Thursday 20140710 Training Session

Hypertrophy day

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Superset 3x

20 bench press @135

20 barbell lunges @135

10 chin-ups

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Superset 5x

5 deficit trap bar deadlifts @315

5 OH press @135

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Superset 3x

8 leg extensions @220

8 calf raises

10 Glute ham raises

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Tabata 

Weighted planks, 90

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Conditioning:

500m open water swim->

1.5 mile run