RR, VJ, BP (PR), PL, Core, Prehab, ART + Swim

Lunchtime

Swami, from SEALFIT

Baseline: ROM Drills. 3 Rounds: Run 400m, 10x renegade row (30#/20#), 10x jumping squats.
-  ROM.  3rds of 10x renegade rows @ 30#, 10x vertical jumps

Strength: Work up to 3 RM bench press.
-  235# (PR)

Stamina: 4 rounds, not timed: 10x bench press @80% 3 RM, 10x strict DH pull ups, 5 x burpee tire flips
-  185# for BP.  DHPL.  No burpee tire flips

Work capacity: with 20# vest, run 1 mile, 50x sand bag get ups (80#/60#), run 1 mile.
-  N/A

Durability: 2,000m row sprint. 100 x sit ups, 100x leg levers. Active stretch or yoga.
-  100x sit ups, 100x leg levers, 100x hello darlings.  3 rds of calf/ankle stability work.  3x 30sec L-hang

Afternoon

ART session for right tricep

Evening

Swim (yds)
400 wu FR
200 CSS easy
8 x 50 CSS w/30sec rest, moderate pace
-  times: 0:48,  0:49,  0:48,  0:46,  0:47,  0:49,  0:48,  0:48
200 CSS easy
200 cool down
(1400 yds total)

Notes

• Body: Pretty good.  Continuing to ice the knee and sleep with it compressed and elevated.  Usually it feels a little stiff in the morning before loosening up. 
• Workout: Went well.  3RM PR on bench.  185# x 10 for the chipper was heavy though.
• Swim: Good to get into the water today.  I kept it light on my kicks and pushes off the wall with my left leg, trying to keep the knee from getting aggravated.  Seemed to be good.  I have a PST coming up so I wanted to shake some rust off.