Day: February 20, 2014

Managing with the Back

Didn’t sleep worth a shit last night, so got out of bed and did some work early. Went in for the 9am class again. Back feels better today, but can still get some solid pain if I move in the wrong positions.

Warm-up

Did some leg swings and back stretching before class started.

“Sally Up/Down” doing squats with PVC as a bar.

Strength

5×5 Front Squats @ 70-80%

  • 5×135#
  • 5×185#
  • 5×225#
  • 5×225#
  • 5×235#
  • 5×245#
  • 5×255#

BOOM! Squats are back! My form felt pretty good too. Didn’t even really start leaning forward much even on the last set. I’m fucking excited about this, especially with my back in less than ideal shape.

Accessory

12:00 EMOM

  • Odds: 8 Good Mornings (135#)
  • Evens: 30s Hollow Rocks

Felt some pulling in the back with the good mornings, but I think it helped to stretch it out too.

Conditioning

  • 4:00 AMRAP
  • 1:00 Rest
  • 3:00 AMRAP
  • 1:00 Rest
  • 2:00 AMRAP
  • 1:00 Rest
  • 1:00 AMRAP

A round consists of:

  • 5 DB Deadlifts (45# DBs)
  • 5 DB Hang Power Cleans
  • 5 DB Push Presses

I did 6+8, 4+8, 3+3, and 1+13. Rough, but I felt better in this than yesterday’s workout.

Headed back in at 8pm for some rowing. Another workout from NCLab

  • 1000m Row
  • 100s Rest
  • 900m Row
  • 90s Rest
  • 800m Row
  • 80s Rest
  • 700m Row
  • 70s Rest
  • 600m Row
  • 60s Rest
  • 500m Row
  • 50s Rest
  • 400m Row
  • 40s Rest
  • 300m Row
  • 30s Rest
  • 200m Row
  • 20s Rest
  • 100m Row

Kept under or at a 1:52 / 500m pace through everything. My splits were 3:44, 3:24, 3:01, 2:38, 2:17, 1:54, 1:31, 1:10, 0:48, and 0:24. I almost fell over when I got off the rower and was a little light-headed for 10-15 minutes.