052014

Tough day of training today. Did NOT get a good night sleep tonight, and for some reason my knee is KILLING me today..flexion, extension, squatting, you name it, it hurts. I'm guessing I aggravated it driving back and forth from Atlanta this weekend as well as stanky leg squatting on saturday. Really hoping it's just pissed off and will calm down over the next few days.. In other news, my abs are kind of sore from yesterday. GHDs perhaps?

 A. Behind the Neck Jerk, build to a max single
105, 125, 135, 140, 145, 150-FAIL
B. High Hang Power Clean off blocks, 1 rep per min for 10 minutes -50kg start add per set, last 3 sets hard
110#, 115, 120, 125, 130, 135, 140, 145, 150-fail, 150-fail, Made ghetto blocks with stacks of weights because I'm lazy and didn't want to drag the blocks around. Worked surprisingly well.
C1. Squat Clean Cluster, 1.1.1 @ 65 55kg x 5 sets, 1:30 min
Dropped to 55kg because my knee was KILLING me. 65 kg would have been tough on a normal day when I felt 100%, but I was actually afraid I would cause more harm. 55kg still bothered my knee, especially on the way up, but it also really made me aware of my knees and I made a conscious effort to drive them out. It hurt, but felt better.
C2. Shoulder Width Pronated Chin-up Cluster weighted @ 20X2, 1.1.1 x 5 sets, 1:30 min
Felt great.
D1. Wtd Ring Dips @ 20X0, 4-6 reps x 3 sets, 1:30 min
Had a tough time with the tempo, so did body weight only-6,5,4
D2. Supinated Chin-ups @ 20X0, AMRAP x 3 sets, 1:30 min
5,4,4. Forearms were super tight, tempo was tough. Wish I could have gotten more.