leangains 224: unfamiliar movements

Knee is not cleared for squats yet, but it is feeling pretty great. Therapy includes daily extension and protraction band work on each knee (link below on extension, like a band leg extension kinda) and extra glute work like today. No one ever suffered by more glutes, abs, and ass.

Knee band thing

https://www.t-nation.com/training/straightforward-knee-rehab

Warmup

Double overhead carry 30s x 6reps

Farmers walk 30sx6 reps

-- nice compromise between one or the other. Like a mechanical drop set

Workout 

Ring chinup 35x8, 15x9, bwx10 and 1 awful negative

Kb swing 45 x 150 in 3 (goal)

42

41

35

24

22

Hang 2min

Testing out form i read about in 4hr body. Realized i previously had wayyyyy too much hinge. You wouls think that this would provide more power but it does the exact opposite. In this format (shoulders dont go over knees) i felt less in my hams, way more in my glutes, and had a much bigger SNAP via triple extension. Money.