No idea if this is a forever idea or not. Weighted carries are possible, but it's prolonging my knee healing time. It makes more sense to lean into what I can attack now and rehab what I can't.
AM
(1)
Weighted push/pull, downs
(Same movement) Bodyweight push/pull, downs
(2)
Gut work, downs
Choose: tib, calf, hip flex downs
Straight arm holds
PM
(1)
Bodyweight downs
(2)
Sled
Don't go to failure. You should get close anyways over the course of down workouts.
Increase weight when you can hit an 8 down.
Switch movements liberally and often. We don't want no overuse.
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