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

Off day, sleep schedule is a little backwards at the moment so rest seemed more important than trying to half-ass a session.

My knee felt really good today, it didn't start to get sure to the very end of the workout and even then it was more of just an awareness--a gentle reminder that I have knee issues. Looking forward to switching gears after Christmas and getting back to regular training.

TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
4x30m (4.11, 4.03, 3.02, 4.04)
Three step bounds 5x6
Standing hops 3x5
Three step hops 5x5
First phase pass 3x3
Drop jumps (4th box) 3x5
Depth jump+slj 5x3
Hang snatch 6x3@145 fast
Jump squats 3x3@115, 3x3@135
Mobility

I had no pain at all today, but it may have due to having an extra off day this week. I have been pretty lazy of the last few days so it took a while to just get "unstiff" and warm-up.

Extra recovery day

Knee was feeling better today, I managed to do plyos without pain. They felt risky but they didn't hurt. I feel like my knee is getting better slowly but it is still a long process. If I can do five consecutive standing hops from a stand at 100% effort without pain then I am going to move towards doing them in spikes. 

800m jog
Warm-up
Dynamic mobility
2x2x200m strides
2x3x150m strides
Physio
Hanging leg raises 3x10
Oblique crunches 3x10@65lb's
Abdominal pull-downs 3x10@200lb's
Mobility