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Wednesday, June 13, 2012

Training with an Injury: Putting money where my mouth is!

I recently posted on the subject of Exercising with Injuries (click to view post).  As fate would have it, I now have to put my thoughts into action.  Early this week I sustained a sprained wrist.  I sustained this injury by doing something very stupid!  Without going into too much detail let me just say it is not a good idea to do turkish getups in a facility where it is frowned upon to drop weight to the floor.  And, turkish getups are really hard to control with a barbell.  And, when that barbell gets out of control, and gravity takes over, it might be a good idea to drop the barbell to the floor, whether you are in a weight friendly dropping environment or not, rather than trying to catch the barbell with your other hand which results in a wrist sprain!  And... I guess I did go into much detail and I need to work on not writing run on sentences and not starting sentences with "and".  (A teacher told me not to do that once!)

AnyWhooo...  I thought this would be a perfect opportunity to show all of you how to modify a workout and still get a great training stimulus.

What I was suppose to do (Programming from "The Outlaw Way")   What I did

BB Gymnastics
7X2 Clean off High Blocks + 2 Split Jerks – heavy but fast, rest 60 sec.
7x2 Kb Clean + 2 Kb Split Jerks @75lb (left arm only)

Back Squat: 1X8 @ 75%, 1X5 @ 85%, 1X3 @ 90%, 1X3 @ 95%, 1X3 @ 95% – rest 2:00-3:00 between sets.
as Rx

5X3 Push Press – heaviest possible, rest 60 sec.
5X3 Pause Front Squats – heaviest possible, rest 60 sec.
5x3 1-Arm Dumbbell Push Press (left arm only)
5x3 Pause Front Squat (hands crossed in front)

4 rounds for total working time:
150m Shuttle Run
20 C2B Pullups  (Inverted Row on TRX, right hand wrapped in strap)
50 Double-Unders
*Rest 2 minutes.

With a few simple modifications I was able to still get a great training session in.  Definitely not an ideal training session, but it still helps me reach my goal while allowing my wrist to heal as fast as possible.


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