Starting from scratch again

narwog81

7km easy run - 32.20

Avg Pace - 4.36

narwog81

Rehab

3x10 medball chop
3x6/6 medball SLDL
3x5/5 pushup with shoulder touch
3x10 scap pushups
3x10 band pullaparts

Stretch + foam roll.

A1 3x8 110kg rack deadlift
A2 3x20 swissball pushup
A3 3x10 BW Pullup
A4 3x20 medball mountain climbers

B1 3x6/6 15kg DB SLDL + row
B2 3x5/5 10kg DB pushup and rotate
B3 3x8 65kg lat pulldown (squat position with band around knees)

narwog81

8km pace run - 35.48

Avg Pace - 4.28

narwog81

6km easy run - 28.15

Avg Pace - 4.42

narwog81

Pm

ME Upper

3x10 medball chop
3x10 scap pushups
3x10 bandpullaparts

Bench Press
1x15 20kg
1x10 60kg
1x10 70kg
1x10 80kg
1x6 90kg
1x3 95kg
1x3 100kg

2x10 32.5kg DB Inc Bench Press

3x10 70kg BB row

3x10 80kg BB Shrug
3x10 20kg DB Curl
 

narwog81

5km easy run - 23.46

Avg Pace - 4.45

narwog81

Pm

Rehab

3x10 medball chop
3x10 medball SLDL
3x10 medball squat and press
3x10 scap pushups
3x band monster walk

Foam roll and stretch

A1 3x10 15kg DB front squat
A2 3x band side crawls
A3 3x 6/6 20kg single leg cable row

B1 3x6/6 15kg DB SLDL and row
B2 3x20 20kg single leg cable punch
B3 3x6/6 20kg Kneeling woodchop


Knee responded pretty well to the rehab, reckon its a case of bone bruising as opposed to meniscus/cartilage damage, going to pick up the rehab and add some band work, next appointment in 2 weeks.

Going to keep trying to add some ME work wherever possible and starting a 10km running program Monday, will take the tempo/interval stuff fairly easy for the first few weeks until I'm feeling comfortable again.

narwog81

6km easy run - 29.25

Avg Pace - 4.54

narwog81

Rehab

3x10 medball chop
3x10 medball SLDL
3x10 medball squat and press
3x10 scap pushups
3x band monster walk

Foam roll and stretch

A1 3x10 18kg DB front squat
A2 3x band side crawls
A3 3x 6/6 20kg single leg cable row

B1 3x5/5 18kg DB SLDL and row
B2 3x20 15lbs single leg cable punch
B3 3x6/6 20kg Kneeling woodchop

narwog81

6km easy run - 27.31

Avg Pace - 4.31

narwog81

5km easy run - 25.00

Avg pace - 5.00

narwog81

rehab

3x10 medball chop
3x10 medball SLDL
3x10 band pullaparts
3x10 scap pushups
3x band monster walk

A1 3x6 120kg rack Deadlift
A2 3x20 swissball push-up
A3 3x20 medball mountain climbers

B1 3x20 17.5kg DB Squat
B2 3x10 BW chin-ups
B3 3x6/6 17.5kg DB SLDL

narwog81

6km easy run - 27.38

Avg Pace - 4.38

narwog81

Rehab

3x10 12kg KB swing
3x10 12kg KB Squat to OH press
3x4/4 12kg KB fig 8s
3x10 12kg KB reverse lunge

A1 3x10 20kg KB DL high pull to squat
A2 3x3 crawls with clock pushups
A3 3x6/6 25kg SL cable row

B1 3x4/4 16kg Reverse lunge to SLDL
B2 3x15 5kg squat and med ball throw
B3 3x8/8 25kg Cable high pull

narwog81

5km pace run - 22.25

Avg Pace - 4.25

narwog81

8km easy run - 38.09

Avg Pace - 4.46

narwog81

8km easy run - 36.46

Avg Pace - 4.35

narwog81

5km tempo run - 20.50

Avg Pace - 4.10

narwog81

5km pace run - 21.24

Avg Pace - 4.16

narwog81

Rehab


3x10 16kg KB swing
3x10 16kg KB Squat to OH press
3x4/4 16kg KB fig 8s

A1 3x10 20kg KB DL high pull to squat
A2 3x20 med ball mountain climbers
A3 3x6/6 25kg SL cable row

B1 3x4/4 16kg Reverse lunge to SLDL
B2 3x15 swissball push-ups
B3 3x6 100kg deadlift

narwog81

8km easy run - 37.37

Avg Pace - 4.42

narwog81

Crossfit

Bench Press
1x10 15kg
1x10 60kg
4x5 90kg

4x5 BW+10kg Pull-ups

3x
20 40kg Pushpress
500m row

Time: 9.56

narwog81

9km easy run - 42.16

Avg Pace - 4.41

narwog81

1000m row - 3.50

3x10 16kg KB swing
3x10 16kg KB squat to OH press
3x4/4 16kg KB fig 8s

3x6 100kg Deadlift
3x20 medball mountain climbers
3x20 swissball push-ups

3x10 60kg BB row
3x20 push-ups
3x10 20kg KB high pull to squat

narwog81

5km easy run - 23.20

Avg pace - 4.40

narwog81

8km pace run - 35.52

Avg Pace - 4.28

narwog81

5km easy run - 24.58

Avg Pace - 4.59

narwog81

6km pace run - 26.26

Avg Pace - 4.24

narwog81

7km easy run - 31.30

Avg Pace - 4.30

narwog81

6km easy run - 27.30

Avg Pace - 4.35