7DEC2014: Kneehab phase2, wk1-d1

Starting the 6th week of this and it's going well.  My pressing movements are stalling, so I had to dial it back a few pounds while my joints and muscles recover.

Warmup includes Turkish getups with a 25#kb, and reverse wood choppers:  60x10 each

  1. alternating low box pistols: 8,8,8 ((These are freaking crazy difficult)
  2. Neutral grip pullup: 5,4,3,2,1 (taking a few steps back to reduce volume)
  3. Klokov complex:  5 singles with 15 seconds between reps at 135
  4. Overhead press: 125 x 5,5,5 (front delts really hurting)
  5. Hammer Strength row: 160x10; 180x17 (rest pause to failure)
  6. Incline bench press: 165 x 7 (front delts really hurting.  Going to dial it down to 145 and work my way back up)
  7. Squat: 135 x 10,10,10,10,17 (easy peezy.  Ready for 5x15 on Tuesday.)
  8. a. EZ-bar curl: 75 x 8,8,8,8,8
    b. Straight bar pressdown: 120 x 8,8,8,8,8
  9. Stomach vacuums:  a few

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