Knees Please

I've been dealing with some knee swelling this week. I've had it in the past, but it's never lingered this long. This really affected my training this week. It's doing better now, but I'm gonna take it easy through weekend and the next week while I'm on vacation.

Monday

A. HBBS - 3 x 10 - went to parallel with #185, #215, and #255. Knee is ok, til i try to get below parallel.

B. Hang snatch (below knee) 2 sets of 3 at 75%, 3 x 3 @ 80% - #125, #135 - these felt solid, I was able to get decent depth on this one.

C. Heaving snatch balance + 1 OHS - 2 sets at 70%, 2 sets at 75% - used #140 and #150, this was ok as well.

D. Deadlift: 1-1-1-1-1-1 - went to #355 not issues, but was probably a little "backy".

+

2:00 max distance yoke carry (#375) - went for #75 meters (turned every 25m)

rest 2:00 

2 minutes max carry #88 Kettlebell on shoulder - went 200m (turned every 25) 

2 min rest

2 minutes max distance farmer carry #110+ per hand - went #150m (turned every 25m)



TUESDAY

A. Jerk: 2 x 3 @70%, 3 x 3 @80% - #165, #190 - the felt solid.

B. Push Press: 3 sets of 4 @85%, 1 set of 3 @90% - #185, #195 - felt solid on these, I was looking back on TimeHop and saw that a year ago I worked up to a heavy single of #185, and I remember being ecstatic that I was able to hit that. A year later I'm hitting a triple oat #10 more than that! Even with the knee issue, I need to remain focused on the positive!

C. Weighted dip: work up to a max single in 15 minutes - PR'd this one at #108, I may have been able to hit a bit more, but this was very solid!

Then

8 minute Amrap: 100 DU, 10 KBS (70), 10 burpees, 10KBS, 10burpees, 10KBS. 100 DUs to repeat the cycle. 

I was able to get back to 8 KBS on the second round, this was tougher than I though, never thought the DUs were going to end!



WEDNESDAY

A. Progressive heavy 50m sled drags, left off the squat today to give the knee a rest. Worked up to #251 on these.

B. Hang clean (below knee), 2 sets of 3 @75%, 3 x 3 @85% - #175, #200 - these were ok.

C. SLDL - 3 sets of 5@70% (of backsquat) - #235 - solid, no issues with these

Then

6 sets. 5 UB hang clean and jerks @ #135, 15 AirDyne Calories (bad knee up on peg), 50 meter sled drag at ##141; rest 2:00 - I was finishing each round in under 2 minutes. Not bad considering I was taking it easy on the knee.

THURSDAY

A. Power Snatch 2 sets of 3 at 70%, 2 sets of 3 at 75% - #115, #125 - these were very solid.

B. Power Clean and Power Jerk: 2 sets of 3 at 70% (of clean), 2 sets of 3 at 75% - #165, #175 - these felt solid today.

C. Snatch high-pull: 3 x 3 @ 80% - #135 - this wen ok.

Then

4 sets unbroken reps;

15 Push-Press, #95, 15 pullups

I finished each round in under a minute, and stayed unbroken on each movement. Today was the best I've felt on pull-ups in a long time. Was able to hit butterfly (kinda) pull-ups on round 3-4 for most of the reps.

rest 4:00



400 sled drag: ##186 - kept it moving this week. Still very tough!