131207

AM

A. Front Back squat @2 30X1; 3-4x4; rest 2 min - Changed as this felt more comfortable for the left knee again.  Started working on cutting the set when I feel the concentric slow, instead of grinding out the reps.  Did 215# x 4.3.4.3, Felt rep 3 slow on each set, and then the 4th reps would feel a sudden click on the left knee in the descent.  Video last set

B. Power clean 1.1.1.1x5; rest 20 sec/rest 3 min These are starting to come back, but volume wasn't there.  Did sets at 215 and 225#, then did 1 rep at 235#, missed the 2nd rep, dropped to 225#, missed that, then 215# missed that.  Called the sets at that point.
+
EMOM for 16 min This was a good challenge.  Working on keeping a double overhead grip on these with some externally rotated shoulders… great technique work on that for me.
odd - 7 deadlifts 255#
even - 2-5 pHSPU 12" for all sets - 5 (PR), 2, 3, 3, 3, 3, 2, 2 - Total 23 (PR) @ 12".  Definitely feeling better with these.

PM
4 sets:
5 no push up burpee box jumps 20"
100m sprint
rest 4 min
+
4 sets:
5 viper press
AD sprint 30 sec
rest 4:30 Cut these; cancelled my competition in January and am not going to do the lactic power work as much right now… gotta get my knee recovered.