Just because you feel like you can take on the world doesn’t mean that you should. Piling up hard workout after hard workout after hard workout is a recipe for overtraining, which can lead to injury, illness or worse. (Look up what happens to someone who trains himself into rhabdomyolysis. It’s not pretty.) Although the line between “productive” and “overdoing it” is different for everybody, a good rule of thumb is to rest or at least scale back your workload every two to three days.
Lesson 2: Cut Anything But Your Warm-up
A good dynamic warm-up is a big deal. Want proof? Some of the smartest names in athlete training—people like Mike Boyle and Mark Verstegen—advocate warm-ups lasting 20 minutes or more. If you think about it, the rationale is obvious: Warm up properly, but fail to complete your workout, and the worst thing that happens is that you feel freer and more mobile the rest of the day. Try to complete your workout by skipping your warm-up and you put cold muscles against heavy loads—a recipe for tears (or spasms, or any number of other bad outcomes.)
Lesson 3: Have a Coach, or at Least a Training Partner
Perhaps the worst thing about my inflicting this injury on myself is that while I was doing those Romanian Deadlifts, I could tell that my form was a little wonky. Something just felt off. But instead of stopping, I tried to muscle through it. If I’d been training alongside someone, my partner could have told me, Dude, you’re using your back way too much, and you’re going to mess yourself up.
Lesson 4: If a Move Doesn’t Feel Right, Do Something Else
No, wait, this is the worst part about my RDL downfall: I knew a good alternative. Single-Arm, Single-Leg Romanian Deadlifts would have hit most of the same muscle groups that the prescribed move was meant to work. I’m much more comfortable with that alternative move, and I should have switched to it as soon as I felt something off.
For virtually every exercise, modifications exist that work nearly as well. If a move feels wrong, find another option that can deliver the same benefits.
Lesson 5: Maintain Perspective
When you’re following a workout plan designed by extremely fit people, it’s easy to forget that the plan creators are in all likelihood much stronger than you, and that they therefore have a different perspective on the meaning of “difficult.”
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Burgener Warm up - Snatch & Clean Skill - Mobility
5 x 5 Thrusters
5 x Max Pull Ups
20 - 16 - 12 - 8 - 4
Lying Heaves (pull ups)
Lunges (half each side)
Repetitions start at 20 and drop by 4 each round until you reach 0 Complete all sets and exercises in order for time