1/3 Row Repeats, Heavy kbs/bx jumps

1/3 good sleep 9/930-430/5

Morning off from coaching.  Emails and programming from home.

9AM
row 500m @1:59
rest 2:15
x13

Done. All 1:59.7-1:59.9 except last one I got a bit hot at 1:58.9.  Strokes 29/30 early sets then 30/31 ave later.  Felt good.  Smooth session.

At gym til 1:30. Home for ice cream and nap.
4PM

Practiced some shuttle run and three point runs with a few long jumps for warm up.  Felt a pop in my knee on third long jump which ended up being nothing but still scared me so moved on.
A. Box jump - build to a max height

37.5" not feeling super poppy
+
For time:
15-12-9
box jump @90% of max height
kb swings 2pd

5:12 

Used 34" box.  Mistakenly did kbs first.  All swings UB and felt solid.  Box jumps tough but fun.  Had quick transitions between but slow bw bj reps.