I always have mixed thoughts about wednesdays. It’s the middle of the week and I feel like I’ve put in a good amount of work, and I always convince myself that it’s almost the weekend…… but then I realize how much more work I still need to do and it doesn’t feel like the weekend is near at all! Oh well. That’s just how life goes. Today was a pretty solid day. My knee is officially fucked up, so I won’t be doing any sort of squatting until it feels better…. UGH!


Power Clean + Split Jerk: 60% 3+1, 65% 3+1, 70% 2+1, 75% 2+1, 80% 2+1 x 3 sets (move up in weight in the last sets if you’re feeling good. I moved up.)

Power Clean From Blocks (right at knee level): 2 reps x 5 sets, adding load each set

Clean Pull: 100% 2 reps x 2 sets, 105% 2 reps x 2 sets

Stiff Legged Deadlift: 5 reps x 3 sets

Leg Extensions: 10 reps x 3 sets


3 Minute Max Calorie Row 

3 Minute Max Clean and Jerks (175/115) 

2 Minute Max Calorie Row

2 Minute Max Clean and Jerks 

1 Minute Max Calorie Row

1 Minute Max Clean and Jerks

I absolutely loved this wod… and when it was over, my knee actually felt better!!!! WOOOOO! BLOOD FLOW BABY! Tomorrow will be tons of mashing out, rolling out, doing more boring ass leg extensions and knee rehab, and hoping that this crap gets better over the weekend. Injuries suck.



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