Monday 5/20/13

Knee pain part 1

HEALTH
A1. Good morning 12-15×4; rest 30 seconds
A2. Push press 12-15×4; rest 30 seconds
A3. Weighted back extensions 10-12×4; rest 30 seconds
A4. Bench press 10-12×4; rest 3 min

FITNESS
A. Thruster; build to a tough single
B. Drop to 80% of A and perform 2 reps on the min for 10 min
C. Hang squat snatch from below the knee 2, 2, 2; rest 3 min
+
6 sets
5 TnG squat clean
Sprint 100m @95%
rest 3-5 min

W. PERFORMANCE
A1. Shoulder Press; 8-10×5; rest 30 seconds
A2. Weighted chin up clusters @50×1 1.1.1.1.1×5; rest 15 seconds/rest 3 min (increase weight from 5/6)
B1. Bench press 2, 2, 2, 2, 2; rest 10 seconds
B2. Incline DB bench press 6, 6, 6, 6, 6; rest 10 seconds
B3. Static HS hold; amsap unbroken x5; rest 3 min
C. Bent over supinated grip barbell rows @41×2, 4-6×5; rest 2 min

PERFORMANCE
A. Three sets, not for time, of:
Alternating Pistols x 10 reps (5 each)
Muscle-Ups x 4-8 reps
Double-Unders x 40-50 reps
B. Every two minutes, for 20 minutes (10 sets) of:
Snatch x 2 reps
(Build over the course of the sets to a heavy double.)
C. Back Squat
* Set 1. x 4 reps @ 70%
* Set 2. x 3 reps @ 80%
* Set 3. x 2 reps @ 90%
* Set 4. x 1 rep @ 90-95%
* Set 5. x Max Reps @ 85%
Rest 3-4 minutes between sets

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