Blood on the bar, blood on the mat. Jimmy sacrifices a little blood for our Hero Randy Simmons.
Injuries do not have to be a part of training, but if you are ramping up intensity and trying to find your limits, injuries can (and will) happen. Going too intense too often or too soon will usually guarantee and accident and injury. How hard an athlete pushes them self is entirely personal and arbitrary. Don’t push hard enough, and progress will be slower. Push too hard and progress will stop (and possibly regress) due to catastrophic injury.
Generally I believe in the 80 / 20 rule here. 80% of the time you should be doing movements with as much intensity as possible while adhering to strict form and safety. About 20% of the time (sometimes at the end of the workout, the last round, during a PR, etc) the ‘intensity dial’ should be turned up to find out where your current limit is (your limit will be ever changing, and it improves most the more you test it). Sometimes you won’t even hit your limit, and sometimes you will bash your shin with the bar during “Randy” and draw a little blood – then don’t even notice until a few minutes after you yell “TIME!”. -jj
Workout (From Catalyst Athletics):
* Power snatch + snatch balance – 60% (of snatch) x 3 sets
* Power clean + push press + jerk â€“ 55% (of clean) x 3 sets
* Overhead squat – 80% of snatch x 2 x 3
4 rounds for time:
100 m sprint
8 box jumps – mid-thigh height+
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Stavros after giving it his all: