Today was a combination of two workouts, I started off with some speed endurance and did the weights I was going to do yesterday. The power clean is down a little bit, it would be nice to be able to do 265 for reps by the end of January but that's not the primary goal, the goal is to jump 15.00 (first getting back to where I was pre-knee injury). I'm starting to feel like an athlete again, not just like someone who is living day to day in the gym as I was for a while. My wrist is still bothering me a bit which was the limiting factor on the cleans

800m jog
Warm-up
Dynamic mobility
2x3x150m
1x3@100m
Power cleans 3x2@225lb's, 2x2@235lb's, 1x2@245lb's (ox)
Good mornings 5x8@135lb's
Standing barbell plate twists 3x5@25lb's
Decline led raises 3x10
Knee rehab
Mobility