My left knee has responded well to some self massage, rolling, and a Vitamin-I blitz over the last few days. I'm going to stay with in one more day, through tomorrow, and am optimistic that it will continue getting better. I almost didn't feel it at all today, which was so nice after the past 3 weeks of random pain.
Squat
45x5x2, 135x5, 185x5, 225x5, 275x5, 315x5, 365x5, 405x5x2 @ 8
Notes: It was my first - and probably the first overall - reasonably heavy set at the new digs at Solace, so wanted to get it on film. Lauren, a CF athlete and coach who I just met yesterday, filmed for me and after the first set at 405, pointed out a couple reps were borderline depth. So I had to do another with better depth so make it legit. Second set:
Power Clean
45xa bunch of jumps and jump-n-catches
95x3, 135x3, 165x3, 185x1+2*, 205x1+2 x 4
Notes: * = 1 clean pull + 2 power cleans
Power cleans have been so sporadic lately, my feel and timing is quite off. I kept starting the jump a bit early, but 205 is light enough that had no trouble racking them. I tested the shock absorption on the lifting track at Solace; the bar bounces quite a bit when dropped from shoulder height, even with the dead blow plates. But it does do a great job of absorbing the shock and noise. It's not perfect but probably living up to the promise of best place to be able to drop weights in Manhattan.
C2 Erg
30s Row / 90s Rest x 5
Paces were all 1:40-1:45. Eased back into it, since I haven't had access to an erg since June and my conditioning has been almost non existent for a while.