Workout:
Bench Press
5 x 5 Start at 50% and build each set.
Focus on using your legs and lats.
Move slow and controlled on the way down and quick on the way up.
Make sure to touch your chest with the bar and no bouncing.
then…
50 Barbell curl @ 55/35 lbs. Slow and controlled, no rocking.
50 straight reps. You can rest as needed without returning the bar to the rack.
Get the 50 reps done as quickly as possible
Metcon:
10 Rounds
Row 300/250 meter sprints!!! 45 seconds rest between sets
These are all out sprints. Get your strokes per minute around 35.
Earn your rest!
It seems to be when some of you injure yourselves you’re not letting your body rest properly.
Instead of resting, you keep training using the same body part that’s injured. Not only using the same body part but never actually taking any measures to mitigate injury again. That’s just crazy, take it from me, it’s crazy.
I’m not saying don’t train by any means. All I’m saying is take care of yourself. Modify the workout so you aren’t using the body part that’s healing in the workout.
A lot of times injury can be avoided by being flexible. Do you even take time to stretch every day?
Stretch man! It’s not that difficult. Take the time to get into a routine of stretching before you go to sleep.
You can’t be walking around like a ball of tight rubber bands and think that’s ok.
It may be alright for people that don’t do shit, but not for people that are asking their bodies to perform in the gym. Even people that don’t do shit shouldn’t avoid stretching.
Think about sitting at a desk all day while your hips are getting tighter and tighter every day and then going to the gym and trying to squat!
That’s just absolute ludicrous.
It takes 20 minutes a day to stretch. Get yourself a routine and do it every night, then one day you’ll wake up feeling good.
But stop the silliness of training through injuries. You ain’t doing your body any good and you ain’t going to come out on the other side stronger, just hurting more.