9/14/15 Monday

A. Clean + Split Jerk + Clean; build to 90% x 3-4 singles 

155 x 3 singles.  Felt better than Wednesday not too hard but still struggling bringing the bar to the hip after jerk.

B.  Back Squat - 240 1RM

1x10 @ 60%

1x 8 @ 70%

1x 6 @ 75%

1x 4 @ 80%

Then right into

C.  Front Squat - 212 1RM

1x 5 @ 60%

1x 5 @ 70% x 3

Squats felt good tonight as good as can with knee but felt better than usual.  Knee hurts coming up from squats and more on FS than BS.

D.  Emom x4

2 rope climbs every minute

Wish could learn how to change feet position because my right foot was hurting because if the way I hold rope with feet.  

E.  Row 100,  200, 300, 400.....1K.  Rest 1 to 1. On all.

Messed this up.  I did 100, 200, 300, 400, 500, 1000, 1000.  Was supposed to row total of 5500 and I did 3500 :(.