Thursday March 1, 2012

Box Squats 2/20  every 30s @ 100kg,
3 Muscle Ups on rings EMOTM for 10 minutes
+
3sets no rest:
15 Unanchored Sit Ups
15 True Push Ups hands on slam balls

Friday/Saturday Rest

Did the box squats more as a test of the movement and of the knee, they are meant to be done with as much speed as possible on the way up after sitting down on the box.  The knee felt okay as well as the movement, but the lingering soreness and not being able to train the Olympic movements to the fullest range of motion for at least 2 weeks(Dr’s orders), has made me make the decision to pull out of competing in the upcoming Western Canadian Championships at the end of March.  A bitter sweet pill to say the least, the extra conditioning has gotten me down to just over 87kg which would have made the rest of the cut pretty easy, and not too mention that I was only 5kg short of a national ranking and this was the last competition of the season to qualify!  Have to try again next season, took me a few tries to master “the force” as well.