130221 Back Injury Recovery

Warm up:
3 min on treadmill
2 min DROMs

Strength:
EMOM for 10 min
3 pull-ups

Shoulder Press 3 x 5
45 x 10; 95 x 8; 115-125-135

Bench Press 3 x 5
45 x 10; 95 x 8; 135 x 6; 155-185-205(3)

Skill:
5 min Handstand practice

130219 Back Injury Recovery

Warm-up:
2 walk on treadmill
5 min DROMs

Accumulate 10:00 plank

Metcon:
3 rounds of
15 box jumps
25 TTB (scaled to reverse crunches, back hurt hanging from bar)
35 Butterfly sit-ups
Time: 10:48

Cash out:
3 x 10 Bar Dips

Back still bothering me. Did something but went easy.

130218 Back Injury Recovery

2 mi run
20 box jumps
2 monkey bar passes
3 x 6 pull-ups

Goblet squat w/ pulse
20# KB x 10 x 3

Overhead Lunge
35# KB x 15(ea. side) x 3

KB Snatch
35# x 10 x 3

130216 Back Injury Recovery

Airdyne
10 min warm-up
Tabata
10 min cool down

130212 Front Squat

CFSB C1W4D3

Buy in:
3 min jump rope
5 min DROMs
10 OHS

Strength:
Front Squat 3 x 5
warm: 45 x 10, 95 x 8, 135 x 7, 155 x 5
work: 175 x 3, 185 x 3, 195 x 5 (PR)

Metcon:
3 rounds for time of:
30 45# Thrusters
20 pull-ups
10 Ring dips
Time: 11:33

Cluster-F. Tweaked back on first round of thrusters. Last 2 rounds were push presses. First 2 rounds of dips were done on dip bars, last round on rings when they were free.

130211 TTB, KBS & Box Jumps

CFSB C1W4D2

Buy in:
3 min jump rope
5 min DROMS

Strength:
5 TTB EMOM for 10min

Metcon:
2:00 AMRAP Kettlebell swings, 24kg/16kg (50# DB)
Rest 2:00
2:00 AMRAP Box Jumps, 24"/20" (20" bench)
Rest 2:00
Repeat AMRAPS
Score: 50/41, 50/40

Cash out:
3 x ME Bar Dips
15-8-8
Power Clean 3 x 5
135-145-155

130210 Deadlift

CFSB C1W4D1

Buy in:
Foam rolling
5min Airdyne
3 rounds of:
4 pull-ups
12 GHD si-ups
5 RDL's @ 140#

Strength:
Deadlift 3 x 3
warm: 140 x 8, 185 x 3, 225 x 3, 255 x 2
work: 275 x 1, 295 x 1, 305 x 3

Metcon:
For time
30, 20 & 10 of:
Medball cleans (20#)
Burpees
Time: 11:31