9-7-5

15 Jun 12 (Fri)

    Warmup

    20 Bench Press          (105lb)

    20 Stiff-Leg Deadlift  (65lb)

    9-7-5

    Pullups                     (assisted 120lb)

    Dips                         (assisted 120lb)

    Muscle Snatch           (65lb)

    Cooldown

    500m Row

  Snatches went much smoother knowing the movement-variation beforehand (muscle versus power). Not perfectly, but smoother. Forgot to use a hook-grip now that I think about it, but still... not having to figure out and analyze the technique while performing it is good.

  Used the stiff-legged deadlifts as a variant for back extensions. Worked fairly well, I think. I'll try good mornings for comparison next time.   :/

Cane Walk

14 Jun 12 (Thu)

    3 Rounds

    10min Walk  (with cane)

    2min   Rest

    ***  Total ~2miles

  Light WOD. Knees a little sore, but overall fine.

  Really want a garage gym like the above.   :/

Squats & Couplet

13 Jun 12 (Wed)

    Strength

    3 Box Squats   (to max)
    ***  65lb to 175lb by ~10s  [PR  =D ]

    3 Rounds

    250m Row

    15     Pullups   (assisted 140lb)

    Cooldown

    15 KB Swings   (35lb)

  Squats went quite well. I was very careful on technique... wide stance, vertical shins throughout, good valsalva, straight back.

  Above picture is an example of a box squat. They give the same strength gains as a back squat, but they enable you to keep your knees from travelling forward and accentuate technique. Very helpful, and the only kind that I can do with bad knees.

Muscle Cleans

11 Jun 12 (Mon)

    Warmup

    500m Row

    To Max

    Muscle Clean  (from 65lb to 155lb)

    ***  PR

    Cooldown

    500m Row

  Got to a 155lb muscle clean which I believe is a PR for me. Did a nice, comfortable WOD today so as to not burn out. Pussy, I know, but we'll see.

  The rows were both around the 2min mark +/- 5sec.