1 mile easy run, ~11 mins
Back Box Squats 555333
5's: 185#, 205#, 215#
3's: 225#, 235#, 240#
DB Shoulder Press
10 @ 35#
8 @ 45#
2 x 4 @ 55#
Rotator Cuff work
Bent Over Rows
3 x 8 @ 75#, 95#, 95#
Evening
Swim (yds)
100 wu FR
100 wu CSS
10 x 50 CSS w/30s rest
- times: 0:51 0:47 0:48 0:46 0:47 0:47 0:45 0:46 0:46 0:46
- avg: 0:47 (PR)
2 x 100 CSS w/120s rest
- times: 1:39 1:41
300 cooldown CSS w/fins
4 x 30 push ups w/60s rest
Notes
- Body: A little sore in forearms.
- Workout: Squats felt good today. Seems like I'm getting back into them now after the time I took off for my hamstring tendon pain. Shoulder work was done as a means to double up on shoulders during the week and push past the poor performance of late.
- Swim: Was tired before the swim but good once I got there. Swam fast tonight, fastest times per 50 yds for me. By the time I got to the 100s I felt sluggish, definitely worked hard in the water today.
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