Day: February 19, 2014

Fuck, My Back

Moving a little slow this morning, but in for the 9am class.

Warm-up

  • 20 Zombie Kicks
  • 20 Air Squats
  • 15/15 Standing Hurdles (forward and backward)
  • 10 Burpees

Strength

5×5 Deadlifts @ 70-80%

  • 10×135#
  • 5×225#
  • 5×315#
  • 5×335#
  • 5×355#
  • 5×375#
  • 4×385#

What a fucking idiot. Tried to push it and now that low back area on the right side is worse than it was 2 weeks ago. It was starting to feel pretty good too. I want to slap myself. Pisses me off even more that it was already the most volume I’d done for a 5×5 before trying that last set.

2014-02-19-5x5-deadlifts

Accessory

Kroc Rows

  • 10/10 x 60#
  • 10/10 x 71#
  • 10/10 x 71#

Conditioning

  • 20 Thrusters (95#)
  • 20 Power Cleans (95#)
  • 20 Shoulder to OH (95#)
  • 20 OHS (95#)
  • 20 Front Squats (95#)

* Do 5 burpees EMOM starting at 1:00

I felt pretty terrible in the workout and didn’t push it on my burpees because I could feel my back there. Not to mention I couldn’t breathe and felt like shit. Took me 4 minutes to do the OHS, only able to get 5 reps each time! Not good. Total time of 10:57. I think I was the last one done.

Rested a bit when I got home, finished shoveling the end of the driveway, and then made a pit stop in the garage on the way in.

Accessory

  • 5×10 Reverse Hyper using GHD with green band