A. Power Snatch; 10 moderate effort singles - All done at 165#. Felt really, really solid. 
B. Sumo Deadlift @3121 - 5-6 tough reps on the 90sec for 10 sets - 185# x6, 215 x6, 215 x6, 225 x6, 225 x5, 225 x5, 235 x5, 235 x5, 235 x5, 235 x5. 
C1. Single leg hack squat with barbell on wall to toe off; 4-5/leg x 5 sets; rest 30 seconds https://www.dropbox.com/s/ydv1yfuw5otvcsm/MVI_5605.MOV?dl=0 - 65# for all sets. 
C2. Twisted Lizard Stretch; 45 sec/leg x 5 sets; rest 60sec https://www.youtube.com/watch?v=wq0g9wlAuXw - Done
D1. Bar Hanging Strict Straddle Leg Raise; 5-6 reps x 5 sets; rest 30sec (super slow & controlled)
D2. Unloaded Straddle Reverse Hyper Leg Raises; 5-6 reps x 5 sets; rest 30sec (super slow & controlled) - completed both movements. 
E. Single leg back extensions; 6/leg x 5 sets; rest 45 sec bw legs https://www.dropbox.com/s/ro3eebp8h9o1yek/MVI_5621.MOV?dl=0 - Done
+
10 Sets: 
30 Sec EASY Jog
30 Sec walk 
+
12min Easy Row 
12min Easy Bike 
Completed both pieces. Easy pace. 

A. Split Stance DB Push Press; 3-4 reps x 5 sets; rest 2min (alternate stance each set) - 50# for all sets. B. Split Jerk Tech Work; accumulate 15-20 reps @ light load - 95# for 20 reps. Sets of 5. Knee is been feeling great getting back into lifting. +
For Time: 
Row 1000m (as own Time Trial) - 3:45. Paced row, didn't get after it. 
60 Strict HSPUs for Time - 4:00. Opened w/ 20, then chipped w/ 5's and 3's. Was a struggle today than usual. Felt like I gassed out! 
rest 12min 
For Time: 
Bike 2k (as own Time Trial) - 3:0030 Muscle Ups for Time - 3:30. Felt like I gassed out on these. Went 10/6/5/5/4rest 12min 
For Time: 
Run 400m (at whatever pace you can hold) - 2:05. Ran on TruForm. 60 TTB for Time - 3:20. Felt smooth on these. Should of held on to bigger sets. Went 25/10/10/5/5/5. 

A1. Front Squat @ 2020 tempo; 3-4 reps x 4-5 sets; rest as needed (light load) 
A2. Stagered Stance Jump to Box; 3-4/leg x 4-5 sets; rest as needed 
B1. Single leg wall assisted good mornings; 6/leg x 3 sets; rest 30 seconds https://www.dropbox.com/s/ifi6tg6qhpam4qs/MVI_5607.MOV?dl=0
B2. Single leg straight leg (slight bend) hip extensions from low box (~6"); 6/leg x 3 sets; rest 60 seconds https://www.dropbox.com/s/r7mes5cqzq3ck2g/MVI_5608.MOV?dl=0
+
16min AMRAP: 
500m Row 
20 Wall Balls 
10 Burpees 
1k Assault Bike 
10 Thrusters (KB or barbell, you choose load but keep it light) 
50 Single Unders 
Skipped. Should be ready to get back to training and feeling 100% by Friday. 

5min AMRAP: 
Buy In: 500m Row 
Then, 
7 Burpees 
28 Double Unders 
rest 5min 
5min Assault Bike for Max Cals 
rest 5min 
5min AMRAP: 
Buy In: 500m Row 
Then,
7 Burpees 
28 Double Unders 
rest 5min 
5min Assault Bike for Max Cals 
+
PT work (light jumps, side to side work, etc.) 
Skipped. Still fighting cold. 

A1. Single leg power clean to toe off; 4/leg x 4 sets; rest 30 seconds https://www.dropbox.com/s/87c99n5j9wjunrh/MVI_5615.MOV?dl=0
A2. KB Arm Bar; 5 reps/side with 3-4 sec hold x 4 sets; rest as needed 
B1. Single leg DB RDL to power snatch; 6/side x 4 sets; rest 30 seconds https://www.dropbox.com/s/7kjem2arhz69yf4/MVI_5595.MOV?dl=0
B2. Turkish Get-up; 1/side x 4 sets; rest 60 seconds
C. Side laying GHD paloff press with plate; 6/side x 3 sets; rest 60 seconds https://www.dropbox.com/s/0sauxy76q3vt28u/MVI_5624.MOV?dl=0
+
16 min EMOM
Odd- 45 Sec Ski @ easy pace (or Row) 
Even- 10 unbroken CTB
+
16 min EMOM: :
ODd- 45 Sec Easy Row 
even- 10 unbroken TTB
Skipped training today. Caught a cold. Gonna rest and fight this off to get back into training. 

A. Power Snatch; 1.1.1.1.1 x 5 sets; rest 10 sec; rest 2:30 - Used 155#, 155, 155, 165, 165. Enjoy getting back into lifting. Heaviest I have snatched post op. 
B. Sumo Deadlift @3121 - 5-6 tough reps on the 90sec for 8 sets - Skipped. 
C1. Single leg hack squat with barbell on wall to toe off; 4-5/leg x 4 sets; rest 30 seconds https://www.dropbox.com/s/ydv1yfuw5otvcsm/MVI_5605.MOV?dl=0 - Skipped. 
C2. Twisted Lizard Stretch; 45 sec/leg x 4 sets; rest 60sec https://www.youtube.com/watch?v=wq0g9wlAuXw - Done. Post workout with class. 
D1. Bar Hanging Strict Straddle Leg Raise; 5-6 reps x 4 sets; rest 30sec (super slow & controlled)
D2. Unloaded Straddle Reverse Hyper Leg Raises; 5-6 reps x 4 sets; rest 30sec (super slow & controlled) - Skipped both. 
E. Single leg back extensions; 6/leg x 4 sets; rest 45 sec bw legs https://www.dropbox.com/s/ro3eebp8h9o1yek/MVI_5621.MOV?dl=0 - Skipped. 
+
15min Easy Row 
15min Easy Bike 
Skipped. Did "12 Days of Christmas" w/ class today. Nasty workout! Had some thrusters and wall balls. Knee had no issues or inflammation. 

A. Split Stance DB Push Press; 3-4 reps x 4 sets; rest 2min (alternate stance each set) - Used 45# each set.  https://youtu.be/ek3wJNNSTro
B. Split Jerk Tech Work; accumulate 15-20 reps w barbell or lighter - Done. Used barbell. Accumulated 20 reps. Posterior leg felt great in catch position. 
+
2 Sets: 
Row 750m @ 90+% 
30 Strict HSPUs for Time 
rest 5min bw sets 
40sec and 1:05. First set UB and last set broke 20/5/3/2. Last set got me. Average pace was 1:49 split. +
2 Sets: 
Bike 1.5k @ 90+% 
15 Muscle Ups for Time 
rest 5min bw sets 
Both sets were around 1:20. Muscle ups felt off first set, but went 8/4/3. Left shoulder was feeling wonky. Last set went 9/6. Bike took longer than I thought, about 3 min. +
2 Sets: 
Row 750m @ 90+%
30 TTB for Time
rest 5min bw sets 
Skipped last piece. Was running on 4 hours of sleep, starting to feel the onset of cold, and hungry. Decided to call it a day and listen to body. 

A1. Front Squat @ 2020 tempo; 6 reps x 4-5 sets; rest as needed (light load) - 95#, 115, 115, 125, 135. https://youtu.be/gWeJAoR19-4

A2. Light jump to box; 6 reps x 4-5 sets; rest as needed (use 12-20" and work on flexion and extension of knee, but at a low speed) - Used 20" for 5 sets. 
B. RDL/Deadlift Combo; 4-5 reps x 5 sets; rest 2min (RDL set up on eccentric, Deadlift set up on concentric) - Used 185# x5, 185 x5, 205 x5, 215 x4, 215 x4.  
C. KB Front Rack Low Box LATERAL Step Ups (12"); 6-7 reps/leg x 4 sets; rest as needed - Used 35#/hand for 7 reps each set. Slow eccentric bias. 
D1. Single leg wall assisted good mornings; 6/leg x 3 sets; rest 30 seconds https://www.dropbox.com/s/ifi6tg6qhpam4qs/MVI_5607.MOV?dl=0 - Used 65#, 85, 85. 
D2. Single leg straight leg (slight bend) hip extensions from low box (~6"); 6/leg x 3 sets; rest 60 seconds https://www.dropbox.com/s/r7mes5cqzq3ck2g/MVI_5608.MOV?dl=0 - Done. 
+
5 Rounds: 
Legs Only Assault for 1min @ 250 watts 
10 KB Thrusters - 7:44. All done UB. Stayed above wattage. Muscle fatigue was limiter. Breathing felt great. Quick transitions. 
+
5 Rounds: 
Row 1min @ moderate effort 
15 Wall Balls - 9:12. All wall balls UB. 

4min AMRAP:
Buy In: 500m Row
Then,
7 Burpees
28 Double Unders - 3 Rounds + 3 Burpees. 
rest 4min
4min Assault Bike for Max Cals - 60 Cals
rest 4min
4min AMRAP:
Buy In: 500m Row
Then,
7 Burpees
28 Double Unders - 3 Rounds. 
rest 4min
4min Assault Bike for Max Cals - 60 Cals. Was an ass kicker! Need to dig a little deeper and not back off when the muscular fatigue sets in legs. Breathing felt under control. 
+
PT work (light jumps, side to side work, etc.) - Box jump step downs 20", broad jumps, skiers. Did a giant set with some bounding/jumping work w/ some rest between movements for 5 sets. Knee is feeling stronger and gaining confidence. 

A1. Single leg power clean to toe off; 4/leg x 3 sets; rest 30 seconds https://www.dropbox.com/s/87c99n5j9wjunrh/MVI_5615.MOV?dl=0 - Used 75#, 75, 85. Never done these. Like the stability and speed factor. Hip flexors were tight. https://youtu.be/Go0YyBdrdmo
A2. KB Arm Bar; 5 reps/side with 3-4 sec hold x 3 sets; rest as needed - Used 35# each set. Felt stretch in pecs/shoulders. Focused on shoulder retratction. 
B1. Single leg DB RDL to power snatch; 6/side x 3 sets; rest 30 seconds https://www.dropbox.com/s/7kjem2arhz69yf4/MVI_5595.MOV?dl=0 - Used 40#, 45, 45. 
B2. Turkish Get-up; 1/side x 3 sets; rest 60 seconds - Used 53#, 70, 70. 
C. Side laying GHD paloff press with plate; 6/side x 2 sets; rest 60 seconds https://www.dropbox.com/s/0sauxy76q3vt28u/MVI_5624.MOV?dl=0 -
+
14 min EMOM
Odd- 45 Sec Ski @ easy pace (or Row)
Even- 10 unbroken CTB
+
14 min EMOM: :
ODd- 45 Sec Easy Row
even- 10 unbroken TTB
Completed both pieces. Was good exposure with breathing/gymnastic combo. Unbroken w/ no struggle.

A1. Single leg power clean to toe off; 4/leg x 3 sets; rest 30 seconds https://www.dropbox.com/s/87c99n5j9wjunrh/MVI_5615.MOV?dl=0 - Used 75#, 75, 75. 
A2. KB Arm Bar; 5 reps/side with 3-4 sec hold x 3 sets; rest as needed - Used 35# each set. Liked the stability and mobility of this. 
B1. Single leg DB RDL to power snatch; 6/side x 3 sets; rest 30 seconds  https://www.dropbox.com/s/7kjem2arhz69yf4/MVI_5595.MOV?dl=0 - Used 45# each set. Balance was challenging at first. 
B2. Turkish Get-up; 1/side x 3 sets; rest 60 seconds - 70#, 70, 70. 
C. Side laying GHD paloff press with plate; 6/side x 2 sets; rest 60 seconds https://www.dropbox.com/s/0sauxy76q3vt28u/MVI_5624.MOV?dl=0 - Used 10# plate. 
+
14 min EMOM
Odd- 45 Sec Ski @ easy pace (or Row) 
Even- 10 unbroken CTB
+
14 min EMOM: :
ODd- 45 Sec Easy Row 
even- 10 unbroken TTB 
Completed both pieces. Was good exposure with breathing/gymnastic combo. Unbroken w/ no struggle. 

A. Power Snatch; 1.1.1.1.1 x 5 sets; rest 10 sec; rest 2:30 - Used 135#, 135, 145, 155, 155. Knee felt strong. 
B. Sumo Deadlift @3121 - 5-6 tough reps on the 90sec for 6 sets - Used 185#, 185, 205, 205, 205, 225. 
C1. Single leg hack squat with barbell on wall to toe off; 4-5/leg x 3 sets; rest 30 seconds https://www.dropbox.com/s/ydv1yfuw5otvcsm/MVI_5605.MOV?dl=0 - Used 65#. First time doing these. Knee had no issues. 
C2. Twisted Lizard Stretch; 45 sec/leg x 3 sets; rest 60sec https://www.youtube.com/watch?v=wq0g9wlAuXw - Hip flexors have been really tight, so this felt great. 
D1. Bar Hanging Strict Straddle Leg Raise; 5-6 reps x 3 sets; rest 30sec (super slow & controlled) 
D2. Unloaded Straddle Reverse Hyper Leg Raises; 5-6 reps x 3 sets; rest 30sec (super slow & controlled) - Completed 6 reps/ set. 
E. Single leg back extensions; 6/leg x 3 sets; rest 45 sec bw legs https://www.dropbox.com/s/ro3eebp8h9o1yek/MVI_5621.MOV?dl=0 - Done. 
+
10min Easy Row 
10min Easy Bike 
Done. Sustainable pace. 

A. Push Jerk; 3 on the min for 10min (see if you can build heavier than last week) - 185# across all sets. 
+
20 Cal Row
20 GHDSUs
20 STOH @ moderate load (choose based on tolerance)  
Rest 2min
x3 Sets @ fastest sustainable pace possible - Each set completed under 3 minutes. 
+
20 Cal AB
20 TTB 
20 Strict HSPUs 
Rest 2min
x3 Sets @ fastest sustainable pace possible
Skipped was short on time with work. 

A. Front Squat @ 2020 tempo; 6 reps x 3-4 sets; rest as needed (light load) - 75#, 85, 95, 105. Felt great, no pain. Heaviest I have squatted since surgery. Can feel weight shifting on left side. Working on getting balance of weight distribution. 
B. RDL/Deadlift Combo; 6 reps x 5 sets; rest 2min (RDL set up on eccentric, Deadlift set up on concentric) - 145#, 165, 175, 185, 185. Like this combo. 
C. KB Front Rack Low Box LATERAL Step Ups (12"); 8-10 reps/leg x 4 sets; rest as needed - Used a set of 35# for 10 reps each set. 
D1. Single leg back extensions; 8 reps x2; rest 1 min (use assistance as needed) - Done. Did full ROM w/out assistance. Felt like I could add weight. 
D2. Wall assisted single leg RDL ; 10 reps x2; rest 1 min (same as last week, see if you can create more range of motion this week) - Used 75# across sets. Getting full ROM. 
+
(slowly gain exposure)
4 Rounds:
Legs Only Assault for 1min @ 250 watts
10 KB Thrusters
6:01
+
4 Rounds:
Row 1min @ moderate effort
15 Wall Balls 
7:05

Had a couple hours of PT early AM. Knee got some great work and feeling strong. Warmed up w/ 5 min run 30/30 w/ a light jog and walk on the TruForm and single unders. 

A. Easy Double Under work (based on tolerance) - Accumulated 100 reps. Felt great, no issues! 

B. Easy Jump Work (try broad jumps, vertical jumps and side to side jumps all at 50% effort) - Did 4 sets of broad jump, vertical jump, and skiers. Did a good amount of bounding skill work/agility in PT. 
+
Assault Bike 5min @ 300 Watts
Then, for time: 
Row 500m 
25 Burpees AFAP  
rest 6min 
Assault Bike 5min @ 300 watts
Then, for time: 
Row 500m  
25 Burpees AFAP 

3:10

3:07

Felt pretty intense and aerobic, but not sustainable. 

A. Behind the neck snatch grip strict press; 3x5; rest 2 min - Used 95# across. These are tough for me. B1. Ring Dips; amrap unbroken.amrap unbroken x4; rest 20 sec; rest 1min - Did strict this week. 15/10 reps, 13/8, 13/6, 12/7. Shoulders/pecs got fatigued.B2. Close grip bench press @4040 @25% 1rm; amrap unbroken x4; rest 2 min - Used 65#. 15 reps, 15, 13. Triceps hit the wall. 
C1. Strict CTB pull ups; amrap unbroken.amrap unbroken x4; rest 20 sec; rest 1min - 7/3 reps, 6/4, 6/4, 6/3. Struggled on these today. C2. Bent over DB rows two arm w/ 20# @4040; amrap unbroken x4; rest 2 min - 15 reps, 14, 15. D.Table Top Hold; 24 seconds x 4 sets; rest 60 seconds - Done. 

A. Power Snatch; 1 on the 20 seconds for 30 reps - Used 115# for 15 reps and finished w/ 135#. Ankle and knee was tight. Super cold out in the garage!
B. Power Clean; 1 on the 20 seconds for 30 reps - Used 165# for all reps. C. KB Front Rack Squat @ 3030 tempo; 10 reps x 8 sets; rest 60 seconds bw sets - Used barbell. 45#, 45, 55, 55, 65, 65, 65, 65. Hips and knee were tight and cold out effected it. D1. Single leg RDL; 8-10x4; rest 1 min - Used 85# for 10 reps each set. D2. Seated sumo stance good mornings; 10 slow controlled reps x4; rest 1 min - 95# for all set. Hips felt tight. Low back was feeling good. +
Assault Bike 30 Seconds @ 500+ watts 
Assault Bike 90 Seconds @ 225 watts 
Assault Bike 30 Seconds @ 500+ watts 
rest 3min with easy spin 
x5 sets - Skipped. Trained in the garage. 

A. Push Jerk; 3 on the min for 8-10min based on feel - Went for 10 min. Used 165# min 1-5 and 185# min 6-10. All TnG. Working on confidence. B. Strict Muscle Ups; 3 reps x 4 sets; rest as needed - All Done UB. Rested 1min b/t sets. +
20min AMRAP: 
20 C2B 
20 Burpee Box Jumps (20") (base these on feel, only do burpees if these bother your knee) 
20 Strict HSPUs 
20 Cal Row 

3+20 CTB. Had to stop mid-workout and help out a drop in. Lost a couple minutes. Like combo of movements, right up my alley. +
C1. KB Windmill; 8 reps/side x 3 sets; rest 30 seconds - Used 35#, 35, 44. C2. Slant Board Pike Ankle Stretch; 45 sec/leg x 3 sets; rest 30 seconds - No slant board at gym, did calf stretch on wall. Need to work on ankle mobility. 

A. Rear Foot Elevated Split Squat; 6-8 reps/leg x 5 sets; rest 1min bw legs - 30#, 40, 40, 40, 40 for 8 reps each set. Knee felt great! 
B. RDL/Deadlift Combo; 6 reps x 4 sets; rest 2min (RDL set up on eccentric, Deadlift set up on concentric) - Really like this combo. 145#, 155, 165, 185. Posterior chain felt great. Could go heavier, just playing around with it. 
C. KB Front Rack Low Box Step Ups (12"); 8-10 reps/leg x 4 sets; rest as needed - 35# x10/leg, 35 x10, 44 x8, 44 x8. Felt more in quads, no pain. 
D1. Single leg back extensions; 8 reps x2; rest 1 min (use assistance as needed) - No assistance, glutes/ham felt strong. 
D2. Wall assisted single leg RDL ; 10 reps x2; rest 1 min - 75# across all sets. Rear foot supported on wall. 
+
(slowly gain exposure)
5 Rounds:
1min Row
10-15 Wall Balls
8:22. Completed 20 cals each min and 15 reps each set. Everything felt great. Still need confidence though. 

Used rehab exercises for warm up. 

A1. FLR on rings in full external rotation; 30 seconds x5; rest 2 min - Done. 
A2. Bent arm 90 degree isometric rope hang; 30 seconds x5; rest 2 min - Switched top hand every 15 sec and accumulated 30 sec/arm each set. Was a challenge. 
+
20min AMRAP:
Row 500m
10 Burpees
Assault 1km
10 TTB
4 rounds + 68meters. Sustained pace throughout. Felt aerobic. All TTB unbroken and burpees under 30sec each set. 

A. Behind the neck snatch grip strict press; 5x5; rest 2 min - 95#, 95, 95, 95, 105, 105. These were tough. Shoulders felt weak. Was feeling some pinching in left posterior capsule. 
B1. Ring Dips; amrap unbroken.amrap unbroken x3; rest 20 sec; rest 1min - 23 reps . 12 reps, 18 . 12, 18 . 8. Used more of a butterfly kip. 
B2. Close grip bench press @4040 @25% 1rm; amrap unbroken x3; rest 2 min - Used 65#. 12 reps, 14, 10. This got spicy on the pecs.  
C1. Strict CTB pull ups; amrap unbroken.amrap unbroken x3; rest 20 sec; rest 1min - 6 reps/4, 6/3, 7/3. Pull got fatigued.   
C2. Bent over DB rows two arm w/ 20# @4040; amrap unbroken 34; rest 2 min - 14 reps, 14, 14. 
D.Table Top Hold; 20 seconds x 4 sets; rest 60 seconds - Done.
+
Assault Bike 30 Seconds @ 500+ watts
Assault Bike 90 Seconds @ 225 watts
Assault Bike 30 Seconds @ 500+ watts
rest 3min with easy spin
x4 sets - Made up from Saturday. Held wattage each set. Last set was a push!

Warmed up w/ rehab exercises. 

A. Power Snatch; 1 on the 20 seconds for 25 reps (slowly build weight on these, but focus more on perfect technique and exposure, for now.) - Started at 95# and worked up to 135#. 
B. Power Clean; 1 on the 20 seconds for 25 reps - Started at 135# and worked up to 165#. Everything felt good, so I kept building up on weight. Hips felt strong and fast. Forgot to film, will get it next week. 
C. KB Front Rack Squat @ 3030 tempo; 10 reps x 6 sets; rest 60 seconds bw sets - Was training at home today, so used a barbell. Used 55#, 55, 55, 55, 65, 65. Played around w/ foot position to find a comfortable position for knee and hip. 
D1. Single leg RDL; 8-10x3; rest 1 min - 65#, 75, 75. Balance is better than before and getting more ROM. Did sets of 10. 
D2. Seated sumo stance good mornings; 10 slow controlled reps x3; rest 1 min - Used 95# for all sets. Felt like a groin stretch. 

A. Push Press; 1 rep on the 30 seconds for 30 reps (slightly heavier load than last week) - 165# for all sets. 
+
For Time:
50 Strict HSPUs
50 TTB
50 K HSPUs
50 GHDSUs
50 Burpees
10:09. Went 30/10/5/5 on hspu's and TTB. Broke khspu's 20/10/10/5/5. Did full ROM on ghdsu's. Knee felt good, no pain. Broke it up 25/15/10. Stayed fast on the burpees. Was really happy with workout. 

Used as warm up:
A1. Feet elevated back bridge hold; 25 seconds x5; rest 40 sec - Used a 12" box. Elbow felt good. 
A2. Standing band (or crossover symmetry) straight arm lat pull downs with retraction; 17 reps w/ 2 sec hold at end range x5; rest 2 min - Used a 50# band tension. Lats felt engaged. 

A. Split stance two arm DB strict press; 5-6x5; rest 2 min - 40# (6reps), 40 (6), 40 (6), 45 (6), 45 (5). 
B. Weigthed pull ups; 2-3x6; rest 2 min - 55# (3 reps), 60 (2), 65 (2), 70 (2), 70 (2). Didn't feel super strong. 
C1. Bent over barbell rows; 10-12x5; rest 1 min - 115# for 10 reps each set. 
C2. DB floor press; 10-12x5; rest 1 min - 50# for 12 reps each set. 
D. L-Sit; accumulate 3min AFAP - Took about 10 min. Used 6" box under feet. 
+
4 Sets:
Assault Bike 2min with an ascending build up every 20 seconds as follows:
250 watts. 275 watts. 300 watts. 325 watts. 350 watts. 375 watts
Then, for Time (at 85-90% effort):
15 Cal Row
15 Heavy KB Swings
15 Cal Assault Bike
rest 4min bw each set
*Note: each set the order of the implement will change after the build up as follows:
Set 2 = Swings, Row, Bike
Set 3 = Bike, Row, Swings
Set 4 = Swings Bike, Row

2:50, 3:00, 2:40, 2:45. Better than last time! 

A. Hang Power Snatch (very light knee flexion); 15-20 singles (film a few for me) 
B. Hang Power Clean (same as above); 15-20 singles (film a few of these, as well)
B. Deadlift; 5 on the minute for 10 minutes 
+
5 Rounds: 
3min Assault Bike @ 300 watts 
90 seconds Sled Drag @ continuous pace
90 seconds Sled PUSH @ continuous pace 

Skipped 

A. Split stance two arm DB strict press;7-9x5; rest 2 min - 95# for 7 reps each set. Used a barbell b/c my buddies gym doesn't have many Db's. Challenging on shoulders. 
B. Weighted pull ups; 2-3x5; rest 2 min - Used 55x3, 55x3, 60x2, 60x2, 60x2. Didn't feel strong here today. C1. Bent over barbell rows; 10-12x4; rest 1 min - Used 95# for 12 reps each set. C2. DB floor press; 10-12x4; rest 1 min - 53#x12, 70x10, 70x10, 70x10.  D1. L-sit; amsap x4; rest 1 min - 40sec, 30, 25, 25. These kick my ass. D2. DB rotational twists on stability ball; 20 reps x4; rest 1 min - Used 20# for each set. 

+
10min Assault Max - Skipped. Doesn't have assault bikes. Need to make this up. 

A. Split Squat; 15 reps/leg x 4 sets; rest 1min bw legs - Used 26# Kb's w/ rear foot elevated. B1. Birdog; 12 reps/side x 4 sets; rest 30 seconds - Done. Added a 30# band. B2. Natural Knee Extensions; 10 reps x 4 sets; rest 30 seconds - Substituted single leg TKE. Used 70# band tension. 
C1. Supine Leg Whip; 8 reps/leg x 4 sets; rest 30 seconds
C2. Banded Forward/Backwards March; 15m/leg x 4 sets; rest 30 seconds
C3. Lying Face Down Single Leg Banded Hamstring Curl; 20 reps x 4 sets; rest 30 seconds
C4. Banded Side Lying Clam; 15 reps x 4 sets; rest 60 seconds - Good routine. Hip/knee feel great afterwards. 


Side Note:
Been super busy in California! Haven't been doing much of my rehab exercises the last few days of traveling and visiting family/friends. Knee has been feeling good with some extra rest. Trying to sneak in rehab while traveling to keep it feeling good. Felt great to move around today and sweat a bit. Ready to get back on the grind! 

A1. Feet elevated back bridge hold; 25 secodns x4; rest 40 sec
A2. Standing band (or crossover symmetry) straight arm lat pull downs
with retraction; 17 reps w/ 2 sec hold at end range x4; rest 2 min
B1. FLR on rings in full external rotation; 30 seconds x4; rest 2 min
B2. Bent arm 90 degree isometric rope hang; 30 secodns x4; rest 2 min
+
4 Sets:
Assault Bike 2min with an ascending build up every 20 seconds as follows:
250 watts. 275 watts. 300 watts. 325 watts. 350 watts. 375 watts
Then, for Time (at 85-90% effort):
14 Cal Row
14 Heavy KB Swings
14 Cal Assault Bike
rest 4min bw each set
*Note: each set the order of the implement will change after the build up as follows:
Set 2 = Swings, Row, Bike
Set 3 = Bike, Row, Swings
Set 4 = Swings Bike, Row 

Skipped 

A. Deadlift; 4-5 reps x 5 sets; rest 90 seconds 
B. Hang Muscle Snatch; 1 rep on the 20 sec for 40 reps (light load but slightly heavier than last week) 
C. Hang Muscle Clean; 1 rep on the 20 sec for 40 reps (light load but slightly heavier than last week) 
+
5 Rounds: 
2:30min Assault Bike @ 300 watts 
2:30min Sled Drag @ continuous pace

Skipped, early flight out to California. 

A1. Standing Barbell Strict Press; 5x5; rest 90 seconds - 125#, 130, 135, 135, 140. Shoulders felt strong. 
A2. Strict C2B Pull-ups; AMRAP (-1) x 5 sets; rest 90 seconds (same as last week, goal is more reps/weight) - 10 reps, 8, 8, 6, 7. Felt stronger and better hollow body position. 
18min EMOM: 
Min 1: 8-12 Strict HSPUs 
Min 2: 4-5 Muscle Ups 
Min 3: 30 Sec Row @ moderate effort 
+
18min EMOM: 
Min 1: 8-12 K HSPUs 
Min 2: 10-12 C2B 
Min 3: 30 Sec Assault Bike @ moderate effort 

Movements felt smooth and controlled. Was hitting 10cals/set for row. Sets of 10 for hspu's. Sets of 12 UB for c2b. Held 425+ watts on assault. 

A. Split Squat; 15 reps/leg x 3 sets; rest 1min bw legs - 30# for all sets. Felt good on knee. Slow eccentric. 
B1. Birdog; 12 reps/side x 3 sets; rest 30 seconds - Completed. Tried some variations w/ band and weight. Made it more challenging on shoulders. 
B2. Natural Knee Extensions; 10 reps x 3 sets; rest 30 seconds - Did 2 sets and stopped the 3rd set b/c I felt a pinch in the knee. Decided to shut it down. Completed 4 reps on the last set. Used 30# band tension for assistance.
C1. Supine Leg Whip; 8 reps/leg x 3 sets; rest 30 seconds - Done. C2. Banded Forward/Backwards March; 15m/leg x 3 sets; rest 30 seconds - Used sling shot. C3. Lying Face Down Single Leg Banded Hamstring Curl; 20 reps x 3 sets; rest 30 seconds - Used 30# band tension.   C4. Banded Side Lying Clam; 15 reps x 3 sets; rest 60 seconds - Used sling shot above knee. Routine felt great on hips. 

A1. Feet elevated back bridge hold; 20 seconds x4; rest 40 sec - Used a 12" box. Upper back mobility is feeling more mobile. 
A2. Standing band (or crossover symmetry) straight arm lat pull downs - Used 50# band tension. 
with retraction; 15 reps w/ 2 sec hold at end range x4; rest 2 min
B1. FLR on rings in full external rotation; 25 seconds x4; rest 2 min - Ended up doing 60 sec each set. Wanted to work midline more today. 
B2. Bent arm 90 degree isometric rope hang; 25 seconds x4; rest 2 min - Done. Elbow felt achy. Did each set on both side. Top arm at 90 and bottom hand at elbow, then switched per set. 
+
4 Sets: 
Assault Bike 2min with an ascending build up every 20 seconds as follows: 
250 watts. 275 watts. 300 watts. 325 watts. 350 watts. 375 watts
Then, for Time (at 85-90% effort): 
12 Cal Row 
12 Heavy KB Swings 
12 Cal Assault Bike 
rest 4min bw each set 
*Note: each set the order of the implement will change after the build up as follows: 
Set 2 = Swings, Row, Bike 
Set 3 = Bike, Row, Swings
Set 4 = Swings Bike, Row 

Tried to stay relatively consistent 2:13, 2:09, 2:10, 2:10. Everything felt good on body. Third set was the hardest set. Legs got fatigued. 

A. Split stance two arm DB strict press; 10-12x5; rest 2 min - 30# (12reps), 40 (10), 40 (10), 40 (10), 40 (10). Split stance made it feel tough especially with core bracing. Elbow felt great though!
B. Weigthed pull ups; 2-3x4; rest 2 min - 53# (3reps), 53 (3), 53 (3), 55 (2). Felt tough. Hitting sticking spot through middle of pull. Did some weighted lean away pull ups after finishing to work on it. 
C1. Bent over barbell rows; 10-12x3; rest 1 min - 95# (12reps), 95 (12), 105 (10). Did all from the floor. Paused b/t reps and focused on fast/aggressive pulls. 
C2. DB floor press; 10-12x3; rest 1 min - Used 50# for 12 reps each set. Wasn't super heavy. Did reps slow and controlled. Focused on keeping shoulder retraction. 
D1. L-sit; amsap x3; rest 1 min - 35sec, 30, 28. Used a 6" box under feet. Midline felt strong.
Some cramping in quads. 
D2. DB rotational twists on stability ball; 20 reps x3; rest 1 min - Used 20#, 25, 25. Did 20 reps per side. 
+
(based on tolerance)
Assault 30 Seconds @ 350 watts
Assault 30 Seconds @ 400 watts
Assaut 30 Seconds @ 450-475watts
rest 90 seconds
x6 sets - This got tough! Held watts for first 3 sets. Last 30 sec watt increase kicked my ass. Dipped under on the 4th and 5th sets (legs were burning and was holding 425w). Held watts for most of the sets though. 

A. Deadlift; 4-5 reps x 4 sets; rest 90 seconds - 135#, 165, 185, 205. Did 5 reps each set. Knee felt great. Worked up as tolerated. Didn't feel heavy, but it was nice to test out the knee with some heavier weight. 
B. Hang Muscle Snatch; 1 rep on the 20 sec for 30 reps (light load) - Used 95# for first 10 reps and 115 for last 20 reps. Felt light and fast. Pulled from above the knee. 
C. Hang Muscle Clean; 1 rep on the 20 sec for 30 reps (light load) - Used 135 for first 10 reps and 155 for last 20 reps. Wasn't tough, but a good push. 
+
5 Rounds:
2min Assault Bike @ 300 watts
2min Sled Drag @ continuous pace
Felt aerobic and sustainable for a couple more sets. Breathing felt great. Used 95# external load. Kept feet turning over and pulled on gym floor, so it made the weight feel even heavier. 

A1. Standing Barbell Strict Press; 5x5; rest 90 seconds - 115#, 115, 125, 130, 135. Shoulders and midline felt stronger than before. Used no belt, no bounce, and didn't get toesy. 
A2. Strict C2B Pull-ups; AMRAP (-1) x 5 sets; rest 90 seconds - Completed 8 reps, 8, 7, 7, 7. Focused on maintaining hollow body. No elbow pain. Was tough. 
+
15min EMOM:
Min 1: 8-10 Strict HSPUs
Min 2: 4-5 Muscle Ups
Min 3: 30 Sec Row @ moderate effort

+
15min EMOM:
Min 1: 8-10 K HSPUs
Min 2: 8-10 C2B
Min 3: 30 Sec Assault Bike @ moderate effort 

Went UB on all movements. Felt smooth, fast, and efficient. Knee felt great. Hit 10 reps all hspu's, 5 reps for all mu's, and 10 reps for all ctb. Kept row pace at 1200cal/hr and 400+ watts on assault. 

A1. Slow controlled loaded passthroughs (2.5# on pvc); 3 slow
controlled reps in normal grip and eagle grip) x3; rest 1 min
A2. Assisted german hangs; 20 seconds x3; rest 1 min
A3. Shoulder extension plank hold; 20 secodns x3; rest 1 min - Liked combination of movements. Gonna add these in more. 
B1. Side plank; 20 seconds x4; rest 40 sec - Done. Used a 15# db to held in starfish position. 
B2. Hollow body hold; 20 seconds x4; rest 40 sec - Done. Held 10# plate in hands. Wanted to put more demand on midline. 
C1. Feet elevated back bridge hold; 20 seconds x4; rest 40 sec - These were great! Felt good on upper back. 
C2. Standing band (or crossover symmetry) straight arm lat pull downs with retraction; 15 reps w/ 2 sec hold at end range x4; rest 2 min - Loved these. Lats felt turned on. 
D1. FLR on rings in full external rotation; 20 seconds x4; rest 2 min - Done, elevated feet. 
D2. Bent arm 90 degree isometric rope hang; 20 seconds x4; rest 2 min - Done, felt great. 
+
28min EMOM: 
Min 1: 100' Sand Bag Carry 
Min 2: 30 Sec Hollow Rock Continuous 
Min 3: 100' Yoke Carry (or barbell, weight should be light) 
Min 4: 20 Sec Side Plank/side 
Fun emom! Not super difficult, but a good midline piece. 

A1. Glute Bridge; 10 reps x 3 sets; rest 30 seconds - Used a 130# band tension to add more resistance. 
A2. Banded Lateral Walk; 15m/leg x 3 sets; rest 30 seconds - Done 
A3. Lying Face Down Banded Hamstring Curl; 15-20 reps x 3 sets; rest 30 seconds - Used 65# band tension for 20 reps each set. Hamstrings are feeling stronger. 
A4. Banded Side Lying Clam; 12-15 reps x 3 sets; rest 60 seconds https://www.youtube.com/watch?v=_eZ32pKt7QQ - Done. Used mini bands. 
B1. Single Leg RDL; 10 reps x 3 sets; rest 30 seconds - Used 50#, 50, 70, 70, 70. 
B2. Walking Lunge; 10 steps/leg x 3 sets; rest 30 seconds - Used a 26# kb to make it challenging and test knee. 
B3. Negative Box Step Down; 8 steps/leg w 3 sec eccentric x 3 sets; rest 60 seconds - Used a 10" box.
C1. Banded standing 90/90 hip internal rotations; 12-15 reps x 3 sets; rest 30 seconds
C2. Banded seated 90/90 hip internal rotations; 12-15 reps x 3 sets; rest 60 seconds - Done. Internal rotation is improving on right hip. Getting more functional ROM.
+
Any cyclical work you want to do (keep it at En2 pace bw 20-40 min) - Went 45min on assault. Held 150 bpm. Breathing felt good. Felt like a conversational pace. 

Used rehab routine for majority of warm up and added some shoulder mobility/activation drills. 

A. Single Arm Db Straddle Z Press; 5-6 reps x 5 sets; rest 60 seconds bw arms - Used 45# (6 reps), 45 (6), 50 (5), 50 (5), 50 (5). Feeling strong OH. Bracing is improving in strict movements. 
+
5 Rounds for Time:
1 Legless RC
12 S HSPUs
12 C2B Pull-ups
8:10. Took a little longer than I wanted. Was gunning for sub 6min. Limiter was LRC. Upper pull got fatigued. Had to take longer transition time each set. Went UB for first three sets of ctb and hspu then broke to see if I could get into next round quicker. Body feels good getting into it, but see what I need to work on going foreword. 
+
(based on tolerance)
Assault 30 Seconds @ 300 watts
Assault 30 Seconds @ 375 watts
Assaut 30 Seconds @ 425watts
rest 90 seconds
x6 sets - Pace was tolerable. Was challenging to hold. Legs endurance was limiter. 

A1. Single Leg DB RDL; 8 reps/leg x 5 sets; rest 30 seconds - Used 50# for each set. Hips felt great, no pinching on right side. Better ROM and control. 
A2. Med Ball Hug Banded March; 90 seconds x 5 sets; rest 60 seconds https://www.youtube.com/watch?v=eNEQBx3YKRc - Used 50# dball for each set. First three sets was w/ 130# band tension. Glutes got a little spicy, so dropped the band tension to 65# last two sets to maintain march. 
B1. Terminal Knee Extensions with LIGHT band; 20 reps/leg x 5 sets; rest 30 seconds
B2. Single Arm Farmers Carry; 75'/side x 5 sets; rest 30 seconds
B3. Seated ShinBox Switches; 6-8/side x 5 sets; rest 1m - Great combo of movements. Wore training mask to focus on belly breathing. 
+
30min Assault Bike for Max Calorie but based on tolerance and feel - Completed 388 calories and held avg 178 bpm. Not happy with outcome, but I understand this is where I am at right now and focused on getting back on track.  Wasn't going full throttle, stayed back a little to feel it out. No knee pain just weakness. Limters felt like ventilation and muscle endurance in legs. Was having to pause a couple times just to gather myself in order to maintain work, breath, and reduce muscle burn in legs. In my mind I wanted to pick up the pace, but at the same time internal dialogue saying hold back. Mentally wasn't there today. Was also feeling really dehydrated. 

A. Muscle Ups; 3 on the minute for 10minutes (report back on how these feel) - Felt great! Was a good tester w/ dynamic work. No elbow pain. Did a lot of wrist, shoulder and upper back mobility/activation prior. 
+
4 Rounds:
12 Chest to Bar Pull-ups
12 S HSPUs
12 TTB
12 Cal Assault Bike
8:26. This was fun getting back into sports related activity. Felt like I pushed it, but probably had more in me. Breathing and movement economy felt good. No knee or elbow pain.  
+
1 hour of movement work - Did a mixture of rehab exercises and midline strength and endurance. Some slow cyclical work on assault. 

A. Medball hammer Throw; 5 reps x5/side, rest 90 sec https://www.youtube.com/watch?v=auYkxPdYsWE - Used 20# medball. 
B1. Banded Front Lever; 30 sec x5, rest 75-90s - Used a 100# band tension. 
B2. Dragon Flags; 6-8 (5 sec eccentric) x5, rest 75-90s - Done. Feeling stronger w/ dragon flags. Was keeping tension and connecting reps. Did 8 reps for all sets. 
C1. Reverse Grip wtd. Dislocated; 8x5; rest 1m (SLOW)
C2. Hanging Active Shoulder Circles; 8 forward/ 8 reverse x5 sets; rest as needed - Completed movements. Shoulder circles are challenging. Used 5# for dislocates. 
+
24min EMOM:
Min 1: 100' Sand Bag Carry
Min 2: 30 Sec Hollow Rock Continuous
Min 3: 100' Yoke Carry (or barbell, weight should be light)
Min 4: 20 Sec Side Plank/side
Completed. Used 95# for front rack carry. Midline felt good. Wasn't super difficult. 

A1. Glute Bridge; 10 reps x 4 sets; rest 30 seconds
A2. Banded Lateral Walk; 15m/leg x 4 sets; rest 30 seconds
A3. Lying Face Down Banded Hamstring Curl; 15-20 reps x 4 sets; rest 30 seconds
A4. Banded Side Lying Clam; 12-15 reps x 4 sets; rest 60 seconds https://www.youtube.com/watch?v=_eZ32pKt7QQ - Completed all movements. Hips and legs are feeling stronger each week. 
B1. Single Leg RDL; 10 reps x 4 sets; rest 30 seconds - Used 45# db for each set. 
B2. Walking Lunge; 10 steps/leg x 4 sets; rest 30 seconds - Done.
B3. Negative Box Step Down; 8 steps/leg w 3 sec eccentric x 4 sets; rest 60 seconds - Used a 12" Box. No knee pain. Knee flexion ROM is impoving each week. At full ROM now (heel to butt). 
C1. Banded standing 90/90 hip internal rotations; 12-15 reps x 4 sets; rest 30 seconds
C2. Banded seated 90/90 hip internal rotations; 12-15 reps x 4 sets; rest 60 seconds - Done. Need to work on hip internal rotation ROM. 
+
Any cyclical work you want to do (keep it at En2 pace bw 20-40 min) - Assault bike for 40min. Held an avg. 150 bpm. Felt good and breathing felt easy. 

A. Single Arm Db Arnold Press; 5-6 reps x 5 sets; rest 60 seconds bw arms - 45# (6 reps), 45 (6), 45 (6), 50 (5). Working on bracing and staying good position standing. 
B1. Legless Rope Climb; 1 ascent x 12 sets; rest 60 seconds
B2. Strict HSPUs; 10 reps for time x 12 sets; rest 60 seconds - Done. Felt fast and strong on LRC. Went UB on hspu's each set. Was completing each set 15-19 sec. 
+
Assault 30 Seconds @ 250 watts
Assault 30 Seconds @ 300 watts
Assaut 30 Seconds @ 375watts
rest 90 seconds
x6 sets - Completed. Held 275watts-325-375. Knee felt good. Feeling stronger each week and becoming more confident in abilities again. 

A. Med Ball Hug Banded March; 75 seconds x 5 sets; rest 60 seconds https://www.youtube.com/watch?v=eNEQBx3YKRc - Did all sets w/ sandbag. Lit my ass up! Feeling strong and stable. 
B1. Terminal Knee Extensions with LIGHT band; 15 reps/leg x 5 sets; rest 30 seconds 
B2. Single Arm Farmers Carry; 50'/side x 5 sets; rest 30 seconds 
B3. Seated ShinBox Switches; 5/side x 5 sets; rest 1m - Done. Felt good! 
+
Assault Bike 5 Seconds @ tough but doable pace 
Assault Bike 55 Seconds @ easy pace 
x30 sets - Went a little harder this week. Knee felt good though. Stayed above 1000 watts. 

Go through the following, as warm-up: 
A1. Shoulder Sleeper Stretch; 30 Sec/arm x 2 sets; rest 30 sec 
A2. KB thoracic reach overs; 10 reps x 2 sets; rest 10 sec 
A3. HandStand Trap 3 Press; 8-10 reps x 2 sets; rest 10 sec - Done. Did some wrist and shoulder extension mobility prior to this. Did rehab exercises in the AM. Body feels good today. 
Then: 
A1. DB Top to Top Shoulder Press; 5-6 reps x 5 sets; rest 1min - 40# (12 reps),  45 (12), 45 (12), 45 (12), 45 (12). Shoulders felt strong. 
A2. Strict Muscle Ups; 6 for time x 5 sets; rest 2min - 52sec, 37sec, 40, 58, 57. Was connecting largers chunks of reps each set, but not able to string full set together for volume yet. 
C1. Ring Dips + Support Hold; 10 reps + 10 sec support hold x5, rest 1m - Done. Did all reps slow and controlled. 
C2. Strict Chest to Bar Pull-ups; 8 reps + 10 sec bent arm hold x5; rest 2m - Done. Did all reps chin over bar. Ctb strength doesn't feel strong enough to maintain. Still hit muscular fatigue on last couple sets and had to break. 
D1. Weighted Vest Ring Push up +FLR w/ ext rotation bias; 15 reps + 10 sec hold x5; rest 1m -  
D2. Weighted Vest Ring Row; 8 reps + 10 sec lockoff x 5; rest 2min - Completed both w/ a 25# vest. 

A. Medball hammer Throw; 5 reps x4/side, rest 90 sec https://www.youtube.com/watch?v=auYkxPdYsWE - Done. Completed w/ 20# med ball. 
B1. Banded Front Lever; 30 sec x4, rest 75-90s - Done. Used 100# band tension. These are tough to maintain. Really have to focus on recruiting lats. Did more lat activation prior to this (DB lat pullover & banded "A's"). 
B2. Dragon Flags; 6-8 x3 (5 sec eccentric), rest 75-90s - Completed 8 reps each set. Not able to string reps together consistently. Core doesn't feel strong enough. Great mashup b/t both movements. Midline was feeling it.  
C1. Reverse Grip wtd. Dislocated; 8x4; rest 1m (SLOW) - Completed w/ 5#. Right shoulder is tighter. 
C2. Hanging Active Shoulder Circles; 8 forward/ 8 reverse x4 sets; rest as needed - Done. 
+
20min EMOM: 
Min 1: 100' Sand Bag Carry 
Min 2: 30 Sec Hollow Rock Continuous 
Min 3: 100' Yoke Carry (or barbell, weight should be light) 
Min 4: 20 Sec Side Plank/side 

This was fun OTM piece. Core integrity seems to be improving. Feel like I am bracing more I was in the past. 

What is the overall intention for today? 

Did rehab in the AM. Starting to enter into BW squats. Going to add volume throughout the week. Most of these exercises I am currently doing in my rehab program this week. 

A1. Glute Bridge; 10 reps x 3 sets; rest 30 seconds - Done. Used a 100# band tension to make this more challenging. Been getting into hip thrusts up to 65# in rehab.
A2. Banded Lateral Walk; 15m/leg x 3 sets; rest 30 seconds - Done. Used slingshot for band. Hips feel great. Doing x-band lateral marches in rehab program this week. 
A3. Lying Face Down Banded Hamstring Curl; 15-20 reps x 3 sets; rest 30 seconds - Used 65# band tension. Did 20 reps each set. Slow eccentric bias. 
A4. Banded Side Lying Clam; 12-15 reps x 3 sets; rest 60 seconds https://www.youtube.com/watch?v=_eZ32pKt7QQ - Done. Slow and controlled. 
B1. Single Leg RDL; 10 reps x 3 sets; rest 30 seconds - Done. 40# DB each set. https://youtu.be/zPLSTO-8b2c (filmed last set)
B2. Walking Lunge; 10 steps/leg x 3 sets; rest 30 seconds - Done. 
B3. Negative Box Step Down; 8 steps/leg w 3 sec eccentric x 3 sets; rest 60 seconds - Done. Feeling stronger, mobile, and stable. https://youtu.be/RqXAx7FVQ2Q (filmed last set)

C1. Banded standing 90/90 hip internal rotations; 12-15 reps x 3 sets; rest 30 seconds 
C2. Banded seated 90/90 hip internal rotations; 12-15 reps x 3 sets; rest 60 seconds - Done. Little bit a pinching in hip today. 
+
Any cyclical work you want to do (keep it at En2 pace bw 20-40 min) - Completed 40min on the AB. Held avg. 140 bpm. Ventilation felt good and sustainable. 

A. Single Arm Db Arnold Press; 8 reps x 4 sets; rest 60 seconds bw arms - 30#, 30, 40, 40. Shoulders felt strong and stable. Good midline bracing. 
B. Strict Pull-ups; 2 on the 20 seconds for 30 sets (chest to bar if possible) - Done. All ctb. Elbow felt great today. 
C1. Legless Rope Climb; 1 ascent x 10 sets; rest 60 seconds 
C2. Strict HSPUs; 10 reps for time x 10 sets; rest 60 seconds - Done. Both movements felt great today. Didn't struggle w/ any of the movements. No aches and pains in elbow. Finished each set of hspu's 14-18sec. All done UB. https://youtu.be/abj8HZx9S78 (filmed last set)
+
Assault 30 Seconds @ 225 watts 
Assault 30 Seconds @ 275 watts 
Assaut 30 Seconds @ 325 watts 
rest 90 seconds 
x6 sets - Felt great on knee. Feeling confident in right side. Pace was easy to hold, so I went to 275, 300, 325 watts each set. Was still fairly easy. Breathing felt good though. 

A. Med Ball Hug Banded March; 60 seconds x 5 sets; rest 60 seconds https://www.youtube.com/watch?v=eNEQBx3YKRc - Done. This was great! Glutes and midline felt like they really got activated. 
B1. Terminal Knee Extensions with LIGHT band; 15 reps/leg x 4 sets; rest 30 seconds - Used 130# band tension. Been doing these a lot during rehab. 
B2. Single Arm Farmers Carry; 50'/side x 4 sets; rest 30 seconds - Used 53# each set. 
B3. Seated ShinBox Switches; 5/side x 4 sets; rest 1m - Great movement routine. Hips felt great after switches. Haven't been working hip ROM lately, so they were a little stiff. 
+
Assault Bike 5 Seconds @ tough but doable pace 
Assault Bike 55 Seconds @ easy pace 
x25 sets - This felt good, but tough. Conservative on power output. Wanted to gauge knee and see how it would feel holding 700-800 watts each set. Feel like I lost power in my legs.