Wednesday

My knee took a toll from a long day at work yesterday. To make matters worse, i wasn't able to even workout at all. I did go to the gym, but after, my warm-up, my knee was in no shape at all to do anything. I thought about muscling through my workout, but it would not do me any good to make my knee worse. So a forced day off!!!!. Today was my makeup day, but i still had to take it easy, since my knee isn't fully recovered.
Strength:
Front squats:
10@65#
8@95#
6@135#
4@140#
2@155#
Felt like i could have done more but i'm still taking it slow but frustrating at the same time.

Met con: (borrowed idea from Blair Morrison and Anywherefit)
(Didn't have much time so i had to modify from 500m to 250m with a 2 minute clock)
5 rounds:
With a 2 minute running clock, row 250m then do AMRAP double unders for the remainder.
Rest 1 minute between sets, record double unders completed.

Goal was to recover as fast as possible between sets.
All my row were under 45 seconds, and my double unders got progressively better. Couldn't get in a good ryhtm until my second round. I only got 45 the first round, 55 the 2nd, 65 the 3rd, 60 the 4th, and 69 on the last round. My total number was  294, goal for next time will be 350. My recovery was great between sets. will have to try the original workout.