The frustration continues again, I tried to do some very light plyos but found that my knee instantly got sore again. I didn't want to do weights either, in fear of making it worse but I think that the only reason I have been having trouble with weights is because I "test" my knee and then go to the weight room. If I just accepted that my knee is sore then I wouldn't have any problem so I'm going to not "test" it for the next week.

TODAY'S WORKOUT
600m jog
Warm-up
Dynamic mobility
2x20m
2x30m
2x40m
Light bounds 3x5 (sore)
Explosive bench press 6x2@95lb's
Jerks 6x3@135lb's (Fast)
Tempo squats 5x10@135lb's (5-0-1)
Static stretching