A triple mash-up + the deadlift lives.

Thursday's Workout was a mash-up of three different ideas: Warming up some problem areas, bringing back the deadlift, and non-stop reps.

Part One - Prehab/Rehab
Two Circuits
Shoulder - Prone Scapular (Shoulder) Stabilization Series - I, Y, T, W, O @ 10 sec each
Hip Flexor Stretch (lunge, twist towards up leg, hold) x 3/3 @ 10sec
Calf Raises x 10
Back Extensions x 10

Part Two
Five Sets
Deadlift x 3 @ 185, 195, 205, 215, 225
(inspired by Hero Training: The Lift an Object Off Someone in Distress Workout)

Part Three
Four Circuits, 45# Bar, not putting it down for 16 sets
Clean x 6
Overhead Press x 6
Front Squat x 6
Bent Row x 6
(This came from Mark Sisson by way of Shape - and I added a circuit.)

Done.

The Deadlift was very important today because I tweaked my back doing it in March and had not done it since. (Deadlifts in a HIIT circuit is a bad idea since form is so important). I was very excited and energized that everything went well with the lift. It was even a little easy, so I did an extra circuit in part 3.

Self Treatment

My back pain got pretty serious for a few days.
Right side hip flexor from the lumbar, around & over my hip.

On Monday, I didn't have a foam roller or lacrosse ball to work on my back so I improvised and used a small medicine ball and a aerobic step. I put my shoulders on the step and laid on the ball and, while experiencing ridiculous pain, rolled my tightened back/hip area over the ball several times. For about half an hour.

Then I did all of the yoga positions from this travel stretching workout from Greatist.com, which nearly all focused on my back and hip flexor.

This hurt like hell, but it did the trick.

On Thursday, I repeated the yoga and did several other hip flexor stretches.