Cold rainy and miserable here today, so I went to the gym.
pool warm up and 8x 30 second pool runs with 15 sec recovery
Hang Clean 6×135 2x3x155
Push Press 3x5x115
Squats: 10×135 (slow and easy, full ROM) 8×225. 6×315
Split squats: 2×10 135 each leg
Dumbbell bench press 2x10x50 lbs per arm
Dumbbell Military Press 2x10x40 lbs per arm
abs and lower back
cool down with drills in the aerobics room.