A Fragile Knee 3

WOD:
Prep-
2x10 Wall Slides
    10 Scap Push Ups
    Forgot Other
Strength-
Work up to 5 RM Shoulder Press-73kg
35-15 reps Shoulder Press@45lbs Bar Only
MetCon-
Tabata Air Bike-57 Cals
Immediately After-3 Min AMRAP-
Rope Climbs-6
Rest 10 min.
4 Rds 4 Time-
20 GHD Sit-ups
15 Pull-Ups
10 HSPU
5 Burpees
11:31
Flexibilty-
Quad/Psoas/Hamstrings

A Fragile Knee 2

WOD:
Prep-
3x10 Scap Pull-Ups
    10 Lying leg Lifts
Strength-
Every 30 sec x20-
3-5 Chin Ups
1-6@5
7-20@3
=3 at end=75 Chin Ups-10:15
Core/Stretching-
4x5 Beat Swings on P-Bars
    30 sec EL Hamstring Stretch on P-Bars

A Fragile Knee 1 (Small Flap Tear Meniscus Confirmed)

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

Swolecall-A TEN HUT 16

WOD:
Strength-
3x12 D-Ball Deadlifts-6 D-Ball Front Squats-3 Jump Over D-Ball@70kg rest 60 sec in between
MetCon-
7xEvery 3 Min. 
400m Row-12 Toes To Bars
Rest as needed...
3 Rounds For Time:
10 Deadlifts@100kg
20 Pull Ups
3:34
Core-
3x10 ES Turkish Sit Up(TGU just abs)@16kg

Swolecall-A TEN HUT 15

WOD:
Did MRI on knee Sunday, plus wrist hurting a little not going to push it until I know results, training less volume-
LPO-
3x3 Hang Muscle Snatches-3 Hang Power Snatches-3 OHS@60kg
3x2 Muscle Cleans-2 Power Cleans-2 Push Presses-2 Push Jerks@80kg
3x3 Hang Snatch High Pulls@90kg

Swolecall-A TEN HUT 14

WOD:
Core:
3x12 Floor Pikes
3x45 Sec ES@12lbs MB Side Planks
3x50m Overhead Walk/Farmer's Walks@2-16kg
MetCon:
20 min. AMRAP-
30m Sled@85kg
20 DB Snatches@25kg
5 Burpee RMU
4 Rds, 30m and 6 dbs
PUMPS:
4x25 Band Pull Aparts-25 Band Curls

Swolecall-A TEN HUT 13

WOD:
Strength-
4x10 Hip Thrusts@130kg
3x30m Yoke Walk @170-180kg
     10 D-Ball Over Shoulder@70kg
rest 2 min.-11:30
Metcon-
Buy In-30 cal Row
21-15-9
HSPU
Deadlift@80kg
Pull-Up
Buy Out-30 Cal Row
Matt-9:30
Dani-11:?