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Back Pain

10 Rounds

  • Burpees – 30 seconds on / 30 seconds off

30 minute run


So on Saturday I went to yoga with my fiance. My lower back was feeling better and I figured it would be fine. And it was fine, until the last 5 minutes of the session. I don’t know what I did but 2 hours later I was prostrate on the couch asking for a handful of Advil. It hurt a lot more than the day after I strained it originally. Sunday I woke up feeling much better, but decided to take a full day off. Today and tomorrow are going to be bodyweight/run/swim days. I’ll start back up with the work capacity sessions from Mountain Athlete on Wednesday. The past 10 days have been really frustrating and I can’t wait to go hard again.

Last Friday I tweaked my back a little doing this workout . I think my form faltered a bit on the cleans of the fourth round and I strained my quadratus lumborum right where it runs over the ilial crest. Ouch. I didn’t realize that it really was strained until 2 days later. Instead of the planned workouts for the week I’ve been swimming and running to rest my back.

Today was the first day I felt I could use the weights pain free, so I threw together this little workout:

Quick and Dirty


  • 3 round Medicine Ball Complex

1) 7 rounds of

  • 15 Kettlebell Swings
  • 10 Pushups
  • 10 Kettlebell Clean and Press (5 each side)
  • 10 Medicine Ball Slams
  • 45 seconds rest

2) 10 minute run in the Vibram Five Fingers to get used to running in them

I started of doing Single Arm Overhead Squats with the kettlebell instead of the Clean and Presses. However, I could feel my back twinge when I went deep, so I ditched those and switched it up.

It took me about 36 minutes for finish the warmup + 7 rounds. Felt good after 5 days off.

Monday – 30 minute swim.

TuesdayAxl Rose from

Wednesday – 60 minute stamina run.

ThursdaySwollen Knee, Frozen Shoulder from

Friday – 10 rounds of 30/30 hammer swings followed by 10 rounds of 10 Sandbag Getups / 10 Pushups / 3 Pullups then a 20 min run.

Saturday – 30 minute run with 6 rounds of 40 sec sprint / 20 sec recovery thrown in.

Sunday – Easy hike and rest.

Intermediate Goals by Dec 1, 2009

Weight: 190#

1 Rep Max

  • Bench: #245
  • Front Squat: #205
  • Deadlift: #300
  • Squat Clean + Push Press: #135

Bench (20 rep max): #175

Curtis Ps (8 RM): #135
Sandbag Getup: 10 minute sets: #80
Strict Pullups: 20
Strict Clapping Pullups: 3
Strict Pushups: 100
Strict Muscle ups: 5
Hand Stand Pushups: Just be able to hold the hand stand

Turkish Getups (1 RM): #55 with the standard olympic bar

Leg Blasters: 3x full sets straight no rest

Climb/Skin: 7000 ft. in 7 hours with 30# on your back. A good benchmark for this would be Avalanche Gulch on Mt. Shasta starting from the Bunny Flat trailhead.


  • 5k: sub 20:00
  • 7 mile: sub 53:00
  • 1 mile: 5:30
  • 400m: 67 sec

Stamina Run – 40 min

Nice and easy, not much to it. I haven’t run long in a while. For all the benefits that intervals give you, sometimes you just got to run long. I’m going to be integrating 60 minute runs into my routine once a week.

Analog to Digital

Purpose: Work Capacity

Threw this together after getting off the plane. Took me 1:15 to finish the whole thing. I don’t think I could have finished in less than 1:05 or 1:10 even if I had pushed hard on the warmup.


20/15/10/5 reps of:

  • Pushups
  • Sandbag Getups

1)  10 rounds of

  • 30 sec on 30 sec off Kettlebell Swings (originally I was going to do hammer swings, but those are loud and my neighbors were having a family bbq next door)

2) 5 rounds of

  • 2 min on, 30 sec off weighted step ups, weighted with a 30# sandbag. Cycled through holding the sandbag on each shoulder, zercher, and then bear hug every 30 sec. Breaks up the monotony of stepups and makes them a little harder.

3) 3 rounds of

  • 5x Power Clean with 95#
  • 10 jingle jangles

4) 20 minute trail run

June 2009
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