2500 yard swim

Chest level cable fly/ Charles Glass push ups - 4x12; 4xFAIL
Incline DB press/ High cable fly - 4x12/12/10/10; 4x12
Flat bench fly/ Low cable fly - 4x12/12/10/10; 4x12
Chest level cable press/ ISO hold push up - 4x12; 4xFAIL
DB skull crusher pullover press/ Reverse grip cable pull down - 4x12/10/10/8; 4x15
Reverse close grip push up/ Dual high cable crossover extensions - 4xFAIL; 4x15

3.5 mile slow recovery run. Still hurting from the Night Moves trail race Saturday night.

1200m run

Warmup

Front squat 8,5,5,3,3 build 135-180

Workout: 15 minutes of:
10 clean+jerk @95
7 toes to bar
200m run

Core: 50 flutter kick + 50 leg scissors

Stretch

5k slow. back from injury.

No races to train for coming up, so I think Ill just try and get up to 15-20mi a week at LT for a few months to build up a base again.

3.5mile run