A week later...

No, I haven't been totally gone this past week.  "Life" changed up my schedule a bit.  Although working out is important to me, there are more important things.

Wednesday, July 20
I accidently repeated the B workout from Dial it In.  That kind of annoyed me because I was looking forward to deadlifts.  But, maybe it was a good thing.  After the last A workout, I felt some of the funniness in my hip (sacroilliac) again.  So, this gave me a little more rest.  My chinups were rather week.  But, I had some sleep issues over the past few days, so I should expect some weaknesses.
Here it was:
Dial It In B2
Foam rolling and Warmup
Prone Cobra - 2x90s
Front Squat Push Press - 6/55#, 6/60#
Chinup - 2x4/red 1" band
Romanian Deadlift - 15/95#
Dumbbell Push Press - 15/25#ea
Barbell Split Squat - 15/45#
Split-Stance Single-Arm Cable Row - 15ea/25#
Finisher B - 4:42
20 body-weight squats
20 body-weight dynamic lunges alternating
20 lunge jumps
20 jump squats

Friday, July 22
I did a metabolic circuit from FBB.  The timing was 10s rest, 45s work, two rounds.  Good stuff.
Exercises were:
Hop scotch
Single leg squat thrust
Mountain climber
KB cleans
Rope jump
Explosive step up
Prone step off Swiss ball
KB swing
Then I did 3 minutes of jump roping.

Sunday, July 24 (Today!)
Today, I went back to workout A.  I'll just continue from here and finish with A rather than B.  It was a good workout, but again, way too long.  I only got through 1 round of the superset and didn't have time for the Finisher.  It worked well to do that the next day last time, so I'll do that again.  After feeling the SI wierdness after my last DL session, I decided to take a big reset and start back at 135# for my working sets.  I was basically doing speed deadlifts.  That's ok.  I don't want to aggravate this any more.  I've read it takes a long time for these things to heal. 

Dial It In A2
1:23
Warm up and foam rolling
Plank on a Swiss Ball - 2x90s (hard!!)
Upper-Body Core Stability Russian Twist - 2x10/20# (legs in the air)
Deadlift - (warm up 8/115#) 6/135#, 6/145#
Military Press - 2x 6/25#ea
Forward and Back Stepover - 8+8ea/BW (8 forward and 8 backward on each side)
Incline Dumbbell Bench Press - 15/27.5#ea
Single-Leg SHELC - 15ea (nice and slow = HARD!!)
One-Point Dumbbell Row - 15ea/30#