11/24/14 Monday

Modified workouts for knee

A. Muscle Snatch - build to heavy triple

100x2. Did 3 but 2nd was more a jerk snatch but still most I've done for 3.

B. Seated Snatch Grip (behind) Strict 

Press - 3RM + 2x3@90%

43kilo x3

C. EMOM x 20: 

Odd: Strict HSPU (deficit for height) shoot for 5 reps each time, so set height accordingly and can adjust as you go

even: Hang Power Cleans (133) x 2-5 reps: depending. Footwork is focus. No wide splits here, cycle time is important, but most important is foot placement

Couldn't get 5 hspu got it for few sets then mostly 4 and few 3's. Did 5 HPC each time trying to focus on not bending knee but was hard not to. Did only 123# because 133 was hard not to catch in the dip.  

D. 

E. DB SA Row 8-10 reps x 4 sets

35# x 4 sets

F. Scap Work - 10 min

Symetry 

G. Reverse Hyper 3 x 15 @25% of 1RM Back SqT

30kilo