6/22 

A. Reverse med ball shot toss; 2 reps every :90 x 8 - 6lbs

  1. used a 10# med ball tossed it 15 yards

B. Squat snatch; accumulate 15-20 singles @ 135, let me know how that feels

  1. did not do it bc knee is not feeling good

C. Kang squat; 4-6 x 4; rest 2:00 - light

  1. 45# barbell slow and doesn't feel comfortable ***something isn't right next week sometime I'm going to an orthopedic to investigate more what is going on.

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3:00 AB @ 250 watts
rest 1:00
1:00 AB @ 350 watts
1:00 row @ easy pace
1:00 assault runner @ easy pace
x 5

  1. felt great long and slow good sweat

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:30 AB @ 450 watts
1:00 row @ easy pace
1:00 assault runner @ easy pace
x 5
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3:00 AB @ 200 watts

  1. felt great, felt strong but I'm feeling weak in my legs b/c I have not been feeling good in the knee and it sucks.  You are doing a great job but it sucks to feel the leg strength go away!!!

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D1. Side lying external hip rotation; 8/side x 4; rest :30
D2. Side lying internal hip rotation; 8/side x 4; rest :30