First, I tried to do a muscle-up. After failing, I did a few with 30lb assistance, did 4 explosive pullups, then tried a few times to muscle-up with only 20lb assistance. It didn't work, so I moved on.
10 pullups
One-hand+two-finger pullups: 2 each hand
2x4 one-leg overhead DB bench squat, 10lb
2x10 clap pushups
2x(8 rapid jumps, 4 quarter-squat jumps, 4 one-leg jumps each leg)
8 upright BB row, 65lb
8 upright DB row, 35lb
I also did some various warmup work with the 45lb BB (squats, deadlifts, hang cleans, presses), a few reps of SL DB RDL at 10lb, and a few 45degree extensions at +10lb using one leg at a time. Trying to loosen up those legs without irritating the knee. I did lots of stretching before the lifting.
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