DWM Mon 4/21/14

Mon 4/21/14:
As you know I woke up with some pain in the front of my knee. I slept well (7 hours) and felt good besides that though.

A. HB Back Squat – 5,5,3,3,3; rest 3min
These were ok, but my knee was tight in the bottom and I wasn’t confident coming back up, so I took this a little cautiously. I completed sets at 275, 295, 315, 335 & 335. Videos below:
275:

295:

315:

335 (Set 1):

335 (Set 2):

B. Zercher Squat – 4 x 3-4; rest 2:30
These were even heavier than ever before. I thought they went well, but on the last set I had trouble holding the bar anymore and only got 1 rep. I completed sets at 245, 265, 275 & 1 rep at 275. Video below:
245:

265:

275 (Set 1):

275 (Set 2 – 1 Rep):

C. Kang Squat – 3 x 6-8 moderate reps; rest 90sec
These were much better than last time and heavier. I couldn’t straighten my right knee, which made them a little difficult, but they felt a lot better at 135 this time than they did last time at 95 lbs. Video below:

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10min AMRAP @ comfortable pace
2 Rope Climbs to 15′
5 Kipping HSPU
30 Double-unders
My knee was already hurting, but this is where I really ran into a problem. The double unders did not feel good at all and I was having trouble stringing them because I couldn’t jump correctly and then I tried to kick the rope out of my way toward the 9 minute mark, I extended my leg fully and experienced a sharp shooting pain. You can watch me roll around on the ground I’m in so much pain. It was not fun, but I finished and then I did the other AMRAP because it didn’t involve my leg. I completed 4 total rounds + 7 reps. Video below:

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10min AMRAP
10 Strict Pull-ups (go CTB as long as you can)
10 Ring Dips
The CTB went pretty quick, I think I got 6 reps in the first round. This was hard, as expected. Nothing really to report here except that the strict pull ups add up and the ring dips didn’t feel terrible, but weren’t great. I completed 5 total rounds + 16 reps. Video below:

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