My back is better today. Shouldn’t even feel it in another day or two. Spent about 90 minutes last night pulling grass that starting growing inside the edges of the rocks around the house. That movement probably helped.
Run Every Day
Laced ’em up and was on the pavement after 7:30 on another chilly morning. Went 1.71 miles in 16:30. Averaged 176 steps/min, which is up again, and starting to feel more comfortable.
Went in for the 9am at Intuition.
Warm-up
- 100 Walking Lunges
- Zombie Kicks
- High Knees
- Butt Kicks
Strength
Box Squats
- 10×45#
- 5×135#
- 8x3x195#
Sort of a half-ass version of box squats. I was using a wide stance but not super wide and I wasn’t really sitting back far enough or coming to a complete stop on the box. Was doing it more for the speed drive and just to keep a light load I guess.
Conditioning
10:00 AMRAP
- 10 American KBS (53#)
- 15 Ball Slams (20#)
- 20 Wall Balls (20#, 10′)
Unbroken swings and slams all the wall. Did the wall balls in 2 sets of 10 until going unbroken in the last round. Finished 5 rounds and got in 1 swing.
We ran a mile after some rest. Did it in about 8:37. Felt ok.
Nick Momrik's Fitness Logs 