Back Sprain and Catchup 5-11-11

Its been far too long. I injured my back and didn't workout for a while. Apparently walking into the garage gym, picking up a 70lb kb and swinging it for a warm up was a recipe for re-spraining an old back injury. I've been doing a few workouts here and there, without much consistency and on no particular program, but failed to blog them. Here are most of them:

5-7-11
Push Press - 95x5, 135x5, 165x5, 175x5, 190x5
Back Squat - 95x5, 135x5, 165x3, 195x3, 225x3, 245x3
2 min max distance farmers carry w/ 2 70lb kb - ~250 yards
5 min rest
2 min max overhead with 70lb kb - 27
5 min rest
2 min max 195lb pwr clean - 12

Did the workout with Dan at work. He got 190x4 push press, deadlifted 365x2 instead of squats, and about 260 yards on farmers carry, 26 overhead, and 16 cleans. That was a fun strongman style workout. Probably should have added one more 2 min cycle, but we ran out of time.

5-5
250m hill sprints x 3

4-28-11
Suitcase jumping deadlifts w/ 2 95lb dumbells 3x3
Tried to clean 2 95lb dumbells but no dice
Deadlift - 135x5, 225x3, 275x3, 325x3, 365x3
3 min amrap
10 wallball 20lb
10 pushups
3 + 9 wallball

4-26-11
Push Press 70lb kb 3x5
Super set:
Submax pushups: 20, 12, 10
Chinups: 8, 5, 5

4-14-11
1. Weighted 18" box jumps w/ 2 70lb kb's 3x3
2. Lunges x 8 95lb, 115, 135, 145
3a. back extensions 3x10 50lb
3b. toes to bar
8 min amrap:
4 laps 10 yard shuttle run: 2 70lb kb farmers walk
10 slam ball 20lb
4 laps 10 yard shuttle run 88lb kb held in goblet squat position

4 rounds + 1 lap farmer walk

4-11-11
Push Press 5's: 95, 135, 155, 175, 185
2a) ring dip: 7, 8, 4
2b) bent 88lb kb row: 12, 12, 12
Run 400m rest ~4min: 1:25, 1:34, 1:35

4-7-11
Ring Dips: 5, 7, 7, 7, 3,1,1 .. Sucky
Pullups: 20lbx3 superset 40lb db SPx12 ... Crappy
Ran out of time so, Metcon made up by Josh as I went:
Pullups: 20lbx3
10 20" box jumps holding 2 40lb dumbells
15 burpee jumping pullups
Not for time but slower then molasses. Somewhere around 4min.

4-6-11
Clean & Jerk doubles: 135, 155, 175, 195, 205, 215, 225 f, f, got clean f jerk, f clean
HBBS: 135x5, 165x3, 195x3, 225x3 .... Stopped there cause my quads locked up hard. I'm weak as a kitten.

3-26-11
Weighted Pullups - triples: 20lb, 30lb, 40lb
40lb KB Shldr Press - x 10, 70lb kb Shldr Press - 3xR, FxL
Grace w/ 90lb sandbag - 2:57
Weighted Ring Pushups - triples: 50lb, 70lb, 90lb, 110lb

3-14-11
Max Ring Pushups: 27, 14 (weak sauce), 19 or 20
Seated Shoulder Press with Strap Dumbell thingies - 50lb x 5, 45lb x 8, 10, 12

Didn't have access to any heavy dumbells or barbells, so fabricated a contraption using some random weight plates and an approximate 16" long strap that we looped through the plates. Then grab the strap and you have the plates dangling by a short strap. Causes it to be not as stable and use more stabilizers and reminded me of ring work. Worked pretty well for underground strength gym purposes (ie: no good equipment).