Since I’ve been dealing with the oblique strain for the past couple of weeks, I’ve been doing more running (which is part of my training because I want to run a half- or full-marathon some time this year) instead of going to Brazilian Jiu-Jitsu. Since we had a ridiculous snow storm the other day, and there’s 2ft of snow on the ground plus ample ice, running was out of the question today. I figured it was time to get creative and decided on kettlebell swings for volume followed up with some simple bodybuilding work for my back.
Kettlebell (KB) Swings
- Performed 30/30 (work/rest), adding 10lbs per set, pyramiding up until the kettlebell handle couldn’t fit more plates and then back down.
- 15/25/35/45/55/45/35/25/15 – I could have started adding in 50lbs plates, but the purpose wasn’t the weight, but the intensity and duration.
- Got a pretty decent cardiovascular hit from this, but I think shorter rest intervals are in order the next time – 30 seconds gave me too much time to recover.
Dumbbell (DB) 1-arm Rows
- 4×20/15/10/5 – 30/50/70/90lbs
Band Pull Aparts
- 100 reps
Band Rows
- 50 reps
Band Lat Pulldowns
- 50 reps
Band Seated Crunches
- 50 reps
This gave me a pretty decent back pump, but i think I can use a higher level of band tension moving forward, or just a lot more reps to really get some serious work in. Feeling good overall, definitely looking forward to squatting again tomorrow!
Ramble on Fitness 