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.