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Old 04-25-2012, 07:17 AM   #7
Allen Yeh
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Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,189

I'm going to try to keep my reply focused but since you addressed a lot in your post I'll address what I can.

What did you do to your lower back? How tweeked? What type of pain? Like a "see the DR" type injury or something minor? Having had both types of injuries through the years I ask this question because putting the doctor off longer may not be the best COA.

6 hours of week is plenty of time. 2 hour sessions might be a little long but I'd rather have more time than too. 10-15 minutes of warmup (Greg has done several articles on this) and there is a plethora of good warmup stuff around the web. 1 example from Greg here:, either snatch or clean work and then accessories followed by mobility/stretching/recovery stuff maybe some conditioning (not meaning in a met con way, could be sprints or whatever)

RE: mobility
With the info stated above it's hard to say. A good resource for self-education/self-torture is the mobility WOD just don't go overboard with it. There are over 400+ videos detailing different things, some things I think are a bit hokey but most of it is solid. He address squat depth in a lot of the videos.

RE: Phases
Planning is good, sounds solid but 1st thing is first is getting coaching or attending a cert or something. I Oly'ed really poorly my first year+ coaching made a huge difference.

While your back is injured, something you can begin doing is take walks, i know it's not the most glamourous but it gets you on your feet, maybe throw in some mobility/flexibility stuff at the end.
"And for crying out loud. Don't go into the pain cave. I can't stress this enough. Your Totem Animal won't be in there to help you. You'll be on your own. The Pain Cave is for cowards.
Pain is your companion, don't go hide from it."
-Kelly Starrett
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