Did a MRI, small flap tear in lateral meniscus, some pretty bad chondromalacia, and Baker's Cyst. Met with physio and she said no Weightlifting (Lower body/ Snatches/squats etc for a month :(
WOD:
Prep-
3x10 Ball Band Leg Ext
10 Band Hip Abduction
10 Band Hip Adduction
Strength-
3x60 sec Plate Holds@20kg-15 Bench Sup Rows@2-20kg-15 Reverse Flys@2-5kg
Work Up to Heavy 5 Rep on Bench Press-105kg
3x10 Constant Tension Front Raises-10 Front Raises w/Chest Squeeze@2-5kg
3x20 Jungle Gym Tricep Ext-JG Curls
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