I keep swapping things around on the variety days, partly for fun, and partly to fill in gaps for whatever I feel I need to work on a bit more. Mostly it is Abs exercises, since Ab strength is what protects you most from injury. The Janda situps are damn near impossible so far, so I may pick up an abs wheel to help strengthen some of my weaker muscles there. I have been avoiding regular situps since the tighten your hip flexors, which I am trying to stretch out. Welcome to the fun of opposing muscle groups.
I should note that all of my transient lower back pain is gone since starting this workout. From what I read a lot of lower back pain is the muscles in your back fighting against your hip flexors, which get really tight if you sit on your butt a lot. Loosening those muscles lets your back get on with it’s regular job of support. KB swings are great at strengthening the lower back along with legs and glutes. Work on your abs to round your core out, and you are a lot less likely to tweak your back at random times. Or at least it has worked for me.
Week of 10/4/9
Sunday:
Rest
Monday:
44# KB Clean & Press + Pullup 1-2-3 Ladders – 4 sets
44# KB Snatch – 7 minutes (35 each side total)
Tuesday:
Full Contact Twist – 3 sets of 10 – 35# plate
Janda Situps
35# KB Hot Potato 4 sets of 10
Wednesday:
44# KB Clean & Press + Maxercist Row 1-2-3 Ladders – 4 sets
44# KB swings – sets of 50 w/rest for 8 minutes total
Thursday:
Sick. Rest.
Friday:
44# KB Crush Curls 4 sets of 5
Janda Situps
Full Contact Twist – 2 sets of 10 – 35# plate
44# KB Goblet Squat 4 sets of 5
Saturday:
44# KB Clean & Press + Pullup 1-2-3 Ladders – 4 sets
44# KB swings – sets of 25 w/rest for 6 minutes total