Back squat 3, 3, 3+ @ 70%, 80%, 90%
Followed by; as many rounds as possible in 10 minutes:
5 Hang squat cleans, 70% of bodyweight
6 x 10m shuttle sprints
Post rounds to comments.
Justin is a perfect example of how one can maintain a high level of fitness – despite an injury.
Injury prevention is key – no doubt. Knowing your limitations, being diligent with warm-ups and warm-downs, as well as addressing weakness with accessory work can prevent injuries. But, let's face it – injuries happen. What's important is that we learn something from these set backs and become stronger because of them.
Let me give you an example that is close to home. I have a relative who swears that she has bad knees. Because of this belief, she avoids any and all activities that involve excessive use (flexion and extension) of that joint, leaving her prone to injury.
Unfortunately, she took a nasty spill that resulted in a hairline fracture in the tibial plateau (the top of her tibia). After not being able to put much weight on it or bend it, that knee and the musculature that supports it has become very weak and requires months of PT. Worse yet, she is not able to do the things that she loved to do without assistance.
This is a slippery slope that we don't want to go down. If we acknowledge our weaknesses before they lead to injury, we can live a long and independent life filled with fun activities. If an injury does occur – don't allow it to decrease your fitness as a whole. Talk to your loving trainers, who will modify the workout to fit your abilites. Starting over from scratch is no fun, neither is being injured – adapt and overcome.
