Back Box Squats 5x5 & Swim

Lunch

Warmup:

10 sandbag get ups, 86#
15 dips, GHD sit ups, GHD extensions, squats, pull ups
hamstring rehab
various stretches

Workout:

Back Box Squats, 5x5
loads: 185#, 195#, 205#, 215#, 225# (4)

then...
"100 Ab Triad"
100 four-count flutter kicks
100 sit ups
100 leg levers

time: 6:28, PR


Evening

Swim (yds):

100 wu FR
200 turtle back flutter kicks
1000 CSS, LSD swim
-----time: 20:58
100 cool down


Notes:

• Body: hamstring tendon felt ok today, which I was happy about because last time I squatted it became aggravated. Minor aggravation in ankle during swim, but getting less and less. Left bicep feels wrenched, very sore today from fighting with my brake calipers yesterday.
• Squats felt good albeit light weight. First day back to them after 2-3 weeks off because of hamstring tendon. No irritation from squats this time.
• Shoe inserts came in, I have to pick them up when I can. I'm anxious to try them out, need to be running.
• Swim was good, easy pace today.