131123/4

Woke friday morning with some significantly stiff hips and a slightly puffy knee.  The knee got puffier and hips stiffer as the day went on.  My personal Dx is that I stretch weakened a bunch of hip extension Wed PM and then blasted it on Thursday.  Perfect combo for an overload.  I had lots of trouble squatting deep (couldn't) and clicking/grinding in the knee as I walked.  Cut out the Sat PM and Sunday/Monday for self-manual therapy and rest.  

I think this will be good in the long-run, but found some weaknesses and blasted them too much!

AM
A. Front squat @20X1; 4-6x4; rest 2 min - 185x6x2 Shallow and 205#x6x2 shallow - Longer rest period in order to perform some self-manual therapy.  Video last set, deepest of them all.  At bottom I feel a significant pull and tightness in the posterior knee.

B. Power clean 2.2.2.2x3; rest 20 sec/rest 3 min - 185 x 1, 205# x 2 sets - Set up felt tough as knee bend was uncomfortable, but able to get a solid pull and catch.
+
5 sets:
15 deadlifts 135#
15 hspu
15 toes to bar
rest 2 min 

1:12 - UB

1:20 - UB

1:18 - UB

1:33 - 15/15/7.4.4

1:36 - 15/15 6.3.4

Feel good with this effort.  Toes to bar are really improving.  
PM
4 sets:
3 burpees AFAP
25 sec AD sprint
rest 4 min
+
3 sets:
7 kb swings 88#
5 burpee box jumps 20"
100m sprint
rest 4:30

11/24

15 min @80%:
9 CTB chin ups
15 box jumps 24"
run 400m
rest 6 min
15 min @80%:
10 thrusters 100#
15 burpees
0.7 mile AD
rest 6 min
15 min @80%:
9 CTB chin ups
15 box jumps 24"
run 400m