Target: 220+ Total · Oct 3–4 · Knee Rehab Integrated
This week's plan assumes squats are back in based on Week 2's clearance test. If Week 2 went well, follow the Back Squat / Front Squat lines as written. If the knee flared at any point in Week 2, stay on the pull-based fallback lines instead (marked below) and hold there another week rather than pushing through — a setback now costs far more than a slow squat return. Rehab frequency drops to 3x/week from here through Week 6, then back to daily for meet week. Keep icing after every session regardless.