Day 3:

I'm posting this a few days late. My back was still pretty sore. I've been trying to focus on the synergist muscles to help elongate the problematic ones, while shying away from engaging the affected muscles directly.

Warm up:

400m jog
2x(6 squat/6 spider man push ups/3 pull ups)
Dynamic movements

Burnout: Complete in succession as fast as possible(AFAP)

20 Bosu Pistol squats w/resistance band
50 standing oblique crunch-50lbs
60 DB snatch-45lbs
50 handstand push ups
5:00 unsupported stability ball stand *time stops when you lose balance and begins again once you are unsupported*

My time: 22:30

Notes:

I felt pretty good throughout the workout. The oblique crunches definitely affected my internal obliques and QL. My squat is off due to the back problem as well. It is very prominent when I am holding a weight over my head. Right before I hit 90 degrees, The left side oblique would go spasmodic and my entire lower body would shift 2" to the left. Other than that, I felt pretty good. The handstand push ups were done in more sets than I would have liked, but it's an easy fix. I was surprised at how easy it was to stand upright on a stability ball for 5 minutes. I only had to shift my feet once.




Day 4:

Today was a rough day to try and get to the gym. I decided I would go on my first short ruck run after work. Since I was bouncing between 2 jobs all day, I didn't get to my run until 9pm. I loaded the bag up with about 13lbs and hit the road. I purposely took it slow and only did about 2 miles. It took longer than expected due to lack of visibility on the trail (I don't have a headlamp yet).

Legs felt good, back was a little stiff at first, but it warmed up. I can see that I have a very long way to go and it would be wise to develop an actual training program instead of winging it every time I go to the gym.