P, BS, HSPU, RD, PU, Core, Prehab + Swim

8/13 Lunchtime

Press, 5 x 5
95#, 105#, 115#, 115# (4), 115#

5x back squats at each one of the weights above in between press sets

21-15-9

• Handstand push ups (15/12/9 instead)
• Ring dips
• Push ups

3 rds

• 30x weighted sit ups, 25#
• 45sec/45sec side bridge
• 30x Russian twist, 25#
• 15x KB Romanian deadlift, 60#

Stretching

Evening
Swim (yds)

500 wu FR
100 wu BR
100 turtleback flutterkicks
200 CSS easy
6 x 50 CSS w/45sec rest
-  times: 0:49,  0:48,  0:46,  0:48,  0:46,  0:47
600 CSS w/fins, easy
-  time: 11:15
200 cool down
(2000 yds total)

Notes

• Body: Right foot plantar fasciitis feels aggravated today.  Continue to ice/stretch/roll it and do foot work.  Left knee feels ok.  Chest sore.
• Workout: Good.  Shoulder strength is re-developing since I scaled back the work when my right tricep/elbow area was experiencing pain.  It has been feeling decent recently, but will make snapping noises in during some press sets.
• Swim: Felt decent.  I am starting to be able to kick with force again without aggravating my knee.  Healing is such a process.  The pool in Parsippany was closed, had to drive to another gym which was aggravating.