Ok, thanks to OPG57 and Brett1972, here’s what I went with today:
Modified CFWU (1 round):
10 second Sampson stretch
10 shoulder lifts
10 back extensions-floor
10 “baby pulls”
10 door-frame pulls
AMRAP for 15 minutes:
5 knee ups (waist-high)
10 (each side) assisted single leg squats (can get down only a couple inches right now)
15-foot bear crawl
10 rounds total.
I think the number of squats was a bit much for me right now, and I could have done more knee-ups. I was pretty exhausted by the end of the 15 minutes.
FWIW, my knee issue bothers me only when doing any type of squat. No pain, just crackling of cartilage in the joint that’s somewhat unnerving. Afterward, it’s a bit uncomfortable but not painful. I just don’t dare overdo it with that knee. I’m hoping that as I drop weight and get better conditioned, it will resolve itself.
[3@135;3#185;3@255;3@285;3@325 warm up]
Attempt 3x3reps @350; got 3x3 (3min rest b/w)
Debrief- Crazy. Pretty sure last week’s “cDLs” were all SDL despite notations in log, so Ilifted 30# more for each day than established limits. Was scheduled for only 345 today, but bar felt light, so bumped it up 10# from last 3x3 set.
15min rest, then…
WOD (from BrandX 4/1/2014)
30reps for time:
Clean and Jerk 135#
No splits. Also, better described at AWGTOH.
Not a PR, but reasonable improvement over last time. Biggest change for this one, not stepping away from bar.
9/13/2012=3:58 (really AWGTOH) [reps(time)=13(1:08)/4(0:40)/4(0:39)/5(0:52)/4(0:40)]
10/28/2010=3:50 (15rep splits=1:34/2:16) (really AWGTOH)
10/09/2009=3x10reps C&J w/ 15 push-ups each rd=6:14 (1:36/2:13/2:27)
9/17/2009=5:04 (1:15/1:47/2:02) w/ 135# (power clean from the deck, push jerk)
6/02/2009=5:25(1:24/1:58/2:03) w/ 135# (power clean from the deck, push jerk)
12/09/2008=6:06 w/ 135# (power clean from the deck, push jerk)
9/18/2008=6:53 w/ 135# (power clean from the deck, push jerk)
1/29/2008=9:13 w/ 135# (power clean from the deck, split jerk)
8/13/2007=12:27 w/ 135# (hanging clean, split jerk)
4/7/2006=8:44 w/ 125# (power clean from the deck, split jerk)
2/18/2005=6:22 w/ 115# (power clean from the deck, split jerk)