getting better … again

Monday, one week after my back muscle pull. This is the first workout of my fifth week of the current 8 week cycle. The painful muscle pull… or tear… or whatever it was… has subsided to an ache. I was stiff in the morning, but after this rehab-centric workout, I had a pain free day (amazingly) and feel like I am clearly on the mend. THAT IS AWESOME.

Warm-Up: 4 rounds of — 200 meter run, 20 jumping jacks, 20 high knee steps; then — shoulder mobility; followed by — Burpees, 5 x 6 @ 60s intervals. That’s right, 30 burpees.

Oh yeah. My warm up is your workout. I’m like a one man CrossFit affiliate!

Feeling loose and warm now… the rest of my workout was cake.

Shoulder Rehab: Incline Y/T/I 3 x 10 x 8 lbs (10 lbs on first set… was too much). Shoulder Press: 3 x 9 x 25 lbs KBs.

High Bar Back Squat: 4 x 20 x 45 lbs. Empty bar. This is my modified Starr rehab protocol. These felt good. REALLY good. I’m pretty sure they helped cure my back pain. Also cool: first time squatting with a conventional bar since I blew my shoulder out months ago.

Conditioning: 5 rounds of: Farmer’s Carry Box Step Up 10 x 25 lbs DBs (50 lbs) @ 24″, then 50 meter sandbag shuffle w/ 50 lb sandbag on my bag (cleaned it up there). Just straight up work. Did not time it. Probably about 6 minutes. Pretty good workout. I wish I had a 100 lb sandbag, though!

Chin-Ups: 5, 4, 3, 3 (15 total reps, +2 reps from last Wed).

It’s amazing how much easier it is to work out when you’re not lifting heavy. I can’t wait to get back to heavier squats and deadlifts. Maybe next week. We’ll see if I keep on feeling better.

Let me know what you think...