This week I planned to do the same thing on Monday, Wednesday and Friday varying only reps or rest. That completely blew up by round two on Monday. The plan was fine, but what I didn’t anticipate was an injury….
10 rounds (2 minutes per round): * 5 reps – Kettlebell Clean and Press (Double 53#KB’s) * 5 reps – Kettlebell Front Squats (Double 53# KB’s) * 3 reps – “L” Pull-ups
This is a great, well-planned workout, and I could tell immediately it was going to be a challenge. I made it through 1 complete round before my back seized up. I felt like I’d been stabbed in the back under my right shoulder blade. I was doing the front squats and on rep two of round two I was done for the day. Can’t say exactly what happened; it may have been spasms, but I didn’t feel twitching. I’m confident that my form was fine because I can tell when my form starts to break down on the back squats: my back wants to curl and I struggle with the rep. Besides, I’ve done this weight with front squats plenty of time and I was feeling pretty fresh. I don’t think it was a pinched nerve, but I’m no doctor.
Anyway, I took it easy the rest of the day (I had no choice!) but was able to mow the lawn later. After moving around I was feeling better. So I actually decided to jump on the treadmill and do some intervals in the evening. I couldn’t believe how much better I felt afterward.
So, here’s what I actually ended up doing on Monday:
4 minutes of walking warmup and 4 minute cool down with 17 minutes of intervals in between. I would do one minute at 10 mph followed by two minutes at between 4 and 7 mph. I did this for about 17 minutes, and it was great.
So, when life gives you lemons, as they say, make lemonade. I prefer to think of those lemons as an unexpected kindness from God. :)
I decided to take it easy on Tuesday and let my back heal some more. It was still a bit tender through Wednesday.
For my INDEPENDENCE DAY WORKOUT, a couple of buddies came over and we did the following:
As many rounds as possible (AMRAP) in 20 minutes:
- 10 medicine ball pushups
- 15 kettlebell swings with a 70# bell (or 20 with a 53# bell)
- One jogging lap around my cul-de-sac (about 100 yards)
I completed 16 rounds plus the pushups. It wasn’t brutal, but neither was it especially fun. The running part is supposed to be for recovery, and it was. The hardest part were the swings. But misery loves company, so I was glad I was able to do it with some friends.
7 minute countdown: 15 kettlebell swings (double 53# kettlebells)
This was sort of born out of desperation. I wanted to get a lighter workout in before racing off to an evening commitment. It worked great. It was hard, explosive, tiring, sweaty and short. Seven minutes and I was done.
Treadmill intervals (like Monday) for about 11 minutes (plus a six-minute walking warmup). This time | did more of a minute on/minute off type of thing. It felt pretty good, and my back felt fine, too. I didn’t have a ton of time, so this was also a shorter workout.
All told, this was a lemons and lemonade type week with the highlight being my Wednesday circuit workout. Two sessions of intervals and plenty of swings to help rehab my finicky back. Hopefully I’ll be able to hit it hard again this week.