Ok….13 days post grade II MCL tear and here is what I did today
Block 1 - Mobility 5 minutes
Block 2 - 10 minutes block of
Trap Bar Deadlifts x 3 @80% of BW
Press Ups x 10
Bent Over Single Arm Rows x 5 each arm - 12 kg DB
Did 9 sets so happy with that but could have cranked out 1-2 more
Block 3 - Sled Pulls - 25yrds each length with 80kg
15 lengths in 10 minutes
Felt great - 3 minute rest
Block 4 - Cosgrove Bar Complex
40kg 6 reps of Deadlift, Rom Deadlift, Bent Over Row, Power Clean, Front Squat (1/2 range), Push Press, Back Squat, Good AM
Rest 90s then repeat for 5 reps, rest for 90s then for 4 reps rest for 90s etc etc, down to 1 rep of each
Rest for 5 minutes and I needed it that was tough
Block 5 - Sled Pulls - 25yrds each length with 80kg
17 lengths in 10 minutes
Got angry and did a David Banner at the end to finish.
Overall really happy, mentally good and feel that when I do get back it will be in good nick rather than ‘look at him, he loves his food’ state.
