Squats + HPC, Brp Metcon & Swim

Lunchtime

run 1 mile, 10:20

Back Box Squat 555333
5's: 185#, 205#, 225#
3's: 235#, 245#, 255# (2)

5 rds
5 hang power cleans, 135#
10 burpees
-    time: 6:37

Evening
Swim (yds)

100 wu FR
100 turtle-back flutter kicks
100 CSS
5 x 50 CSS w/30s rest
-    times:   0:44    0:43 (PR)    0:45    0:43    0:45
-    avg:   0:44 (PR)
4 x 100 CSS w/60s rest
-    times:   1:33 (PR)   1:38    1:34    1:36
-    avg:   1:35 (PR)
200 CSS w/fins cooldown

2 x 25 push ups
pull ups and bicep work

Notes

• Body: Sore in shoulders, some irritation in lower right leg.
• Workout: First day back with heavy lifts after being away all last week.  Squats felt ok for having the time off.  Metcon was good.
• Swim:  I haven't been in the pool since April 5, about a month ago now, but set big PRs today.  I find that to be pretty surprising.  In the water I felt more "winded," as if stamina has decreased, but apparently my speed was good, and I was surprised when I looked at my watch and saw a "1:33" for one of the 100-yd intervals.  Part of it was probably due to the fact the pool had less people in it than normal, therefore less turbulence and resistance in the water.