A1. TP Therapy 10:00
A2. 500m row, 400 easy, 100 hard -
A3. general warmup
B. Full ROM HSPU negatives, 10:00
-used 12" boxes for ROM
C. Box Squats 1x5, up to 80% of 1RM
-used an 18" box
225x1x2, 245x1x3
D. Close Grip Bench 5-5-5-5-5
135-155-165-170-175
E. AMRAP in 10:00 of:
Hang Power Clean Ladder 1-2-3-4-5, 155#
*Have to reset the bar each rung (ground)
Total rounds - 5 complete (75 reps)
Notes:
Back squat felt good today if I kept the ROM high. 18" is right at parallel or just below on me. No pressure in the knee at that depth which is good. I just tried the bar at full depth and there was some pressure at the very bottom and decided box squats would be the best route to take. Never really do bench so this is a weak move. The AMRAP was fun and it got kinda difficult towards the end. No pain in the knee PWO but I still iced both when I got home.
Nutrition:
Back on track today after a questionable weekend of traveling.
18g BCAA's, 4-5g fish oil, ZMA
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