Back Squat + CU, Brp Metcon, & Swim Intervals

Lunch

Back Squat 555333
5's: 185#, 205#, 215#
3's: 225#, 235#, 240# (no attempt)

then

Metcon from CFE site (modified slightly)

5 sets;
20 chin ups
10 sec rest
AMRAP Burpees in 30 sec - DO NOT pace these
rest 90 sec

Burpee numbers: 12, 11, 10, 11, 12


Evening

Swim (yds)

100 wu FR
150 turtle-back flutter kicks
150 scissor kicks
5 x 50 CSS w/60s rest

• times:

  0:00:50

  0:00:49

  0:00:51

  0:00:47

  0:00:49

• average: :49.2

5 x 50 CSS w/30s rest

• times:

  0:00:47

  0:00:49

  0:00:48

  0:00:48

  0:00:47

• average: :47.8

300 CSS w/fins

• time: 4:22

100 cooldown

then

4 x 25 push ups w/45s rest between sets


Notes:

• Body: Right lateral hamstring tendon some pain during middle squat sets and burpees.
  
• Workout: Squats could have been better. Taking a few days off for vacation certainly didn't help my strength. 235# form was not very good, and I was going to do 240# but after picking up the weight I decided not to attempt. The metcon was better, intensity was good. Unable to get 20 chin ups unbroken.
• Swim: Felt good and strong. The 60s rest in the intervals was too much rest so I did 5 and then switched to 30s rest. Averages were better than last time I did 50yd intervals. Seem to be a tad faster when swimming on my left side.
  
• Misc: Vacation was good. I have the 24-hr Beatdown event this Saturday in NYC, which I'm looking forward to. Hopefully my body behaves for the most part.