9/9/19

This morning was a good workout... until I got to the last part of the conditioning and tweaked my back on the deadlifts ... this tweak was in a different spot from my T-spine injury... this was in my body left QL... very similar to my injury from 2014/2015 ... of all the things in my life, I get an extreme negative emotional response to sports injuries ... have a million and one difficult things going on in my life ... probably to the point I shouldn't be risking injury with very hard CrossFit workouts ... but nonetheless I pushed myself too hard again... really dumb, disappointing and frustrating. Only time will tell how fucked up I am from this.

A.
Iron Scap Protocol

-Complete ... great warm-up

B.
Every 2 for 20 (10 sets) of:
Hang Snatch + Snatch

Build over the course of 10 sets

-Went 135#, 155#, 175#, 195#, 215# ... completed two sets at each weight ... overall I felt great on this ... really enjoyed myself, the best snatching has felt. 215# felt surprisingly easy from the hang.

C.
On a running clock:

100/70 Cal Assault Bike
100 Wall-Balls (30/20#)

at 20:00...

For time:
100 Pull-ups

at 30:00...

For time:
15-12-9
Deadlifts (315/225#)
Box Jumps (30/24")

-12:42
-3:27 ... not a PR ... was on pace for one, but tore around 70 reps and curtailed the intensity ... overall still felt good on this
-DNF ... tweaked my back on the 9th rep of the set of 12 deadlifts ... called it there

C.
3 Sets of:
Double KB Hollow Hold x :30 (2 x 35/24#)
Couch Stretch x :90 (:45 each leg)
Rest as needed

-Complete

D.
3 Sets of:
Cobra Stretch x 10 reps
DB Side Lateral Raises x 15 reps (2 x 15# DB)
Rest as needed

-Complete