My lower back was tender and feeling out of sorts, but I went to CrossFit North Fulton and Barbell to do my heavy work for the week on Friday. I had rested Thursday, but my back felt worse from the break, so I figured it was worth a try.

Warmup:

Concept 2 Rower – 500 meters
GHD situps – 16
Regular situps – 10

Workout:

Zercher squat:
1 x 5, 45 pounds
1 x 5, 95 pounds
3 x 5, 145 pounds
Total: 2875 pounds

Deadlift:
1 x 5, 145 pounds
4 x 5, 195 pounds
Total: 4625

Military press:
1 x 5, 45 pounds
5 x 5, 65 pounds
Total: 1850 pounds

Kettlebell snatch:
1 x 50, 26 pounds
1 x 30, 26 pounds
Total: 2080 pounds

Kettlebell press:
1 x 20, 26 pounds
Total – 520 pounds

Deadhang chinups – 3 reps, 585 pounds
Deadhang pullups – 3 reps, 585 pounds
Total: 1170 pounds

Sprint – 60 yards

Weight: 13,120

Notes: I took some branched chain amino acids and beta alanine before beginning my workout and made it to the end feeling relatively good.

My back did not give me any trouble during situps or lifts, but felt wrong when I attempted to sprint. I ran a bit slower and stopped after only one session to keep from making things worse.

I did not do any kettlebell swings because I figured the deadlifts were working my posterior chain adequately.

I might have done more kettlebell snatches, but the crappy bell I was using at the gym was beginning to bother my hands, so I stopped short of what I might have done at home.

This felt like a good workout that I may repeat twice per week.