PC & Shoulder Work + Swim

Lunchtime

Run 1 mile warm up, ~9:45

Power Clean, 5 x 5
Sets of 135#

Shoulder work
L-lateral raises, rear deltoids, rotator cuff work, arnold press, high pulls

3 sets of
20 GHD sit ups
20 GHD extensions

Late Afternoon
Flag football game

Evening
Swim (yds)

100 wu FR
100 turtleback flutter kicks
500 CSS, cruising,
-    time: 10:07
400 CSS w/fins, cruising
-    time: 7:11
50 cooldown

5 x 20 push ups

Notes

• Body: Quads and glutes are pretty sore.  Quite tender in right tibia as well, doing some icing today.
• Workout: PCs pretty straight forward, focused on form and driving with heels.  Shoulder stuff was good, getting a little stronger.
• Swim: First time in the pool in a while, cruised it, felt good to get in the water.