11/6 @ JCC

split snatch
1/1/1
135/145/155

AMRAP 15

row 250
10 pushups
10 GHD

5 rds + row

11/4 @ JCC

Deadlifts w/ high pull
3/3/3/3/3

135/185/195/205/215/225

11/1 @ JCC

Swim
10x50 @ 15sec
4x50 kick
2x50 fins
4x25 min stroke

10/30 @ CFY

Barbells for Boobs

Grace

30 C&J @ 135#

3:41 (6 sec slower than pr)

was a very long time since performing Grace and I'm pleased even with a bum knee.

10/28 @ CPB

10 rft

5 kte
10 wb @ 15#

9:54

10/27 @ CPB

AMRAP 20

3 hspu
5 pullups
7 kbs @ 70#
11 lunges

11 rds (19:35)

10/26

@ CPB

3 rft

row 500m
10 pushups
20 situps
30 supermans
20 situps
10 pushups

17:55

a little different than i initially planned but worked out fine. knee is feeling good.

Deadlifts

10/25
@ CPB

Deadlifts

5-5-3-3-1-1-1

135(10)-185(6)-225-255-275-285-295-305-315

AMRAP

@ CPB

AMRAP 20min

5 dips
10 wallball @ 15#
250m row

8 rds + wallballs

knee felt real good. a little slow on the transitions between exercises so i could pick up a round or so next time.

Snatches and Burpees

@ CPB

5 rft

3 snatches @ 135#
10 burpees

8:15

snatches were tough with the knee, tried not to drop under the weight so mostly a power snatch with a press out at the top, also tough w/metal weights. burpees went well, not hard on the knee at all.