I haven't put my preaching to practice. Previously I mentioned about past programming that worked really well for me leading into the 2016 Nationals. Today I started working on it.
Leg Swings and Stretching.
Squats - bar/12 reps, 5 sets/12 reps/135lbs.
Bench Press - 5 sets/12 reps/135lbs.
Not much, not heavy but a good place to start. I can always go up from here. Tomorrow I plan on swimming but my next weight training day will be 5 sets/12 reps of Bench Press and the same for Deadlifts.