Mean Mamma Jamma

Well I have had a rough time of it lately with my back and pain down my leg.  I took a week off to try and heel up.  I think I have enough nerve damage that it will take much longer to get to feeling 100%.  I actually laid flat on my back in the bed of a truck all the way from Kansas to East Texas because I did not want to sit that long.  However, walking and hunting constantly was good for it and I started working out after the hog hunt.  I have lost most of the workouts I did because we were on break and I was not posting.  This is the first on I had recorded.  I did this with Ron and it was a "Mean Mamma Jamma!"

5 Rounds for time with 20lb vest
15 Wall Slams w/ 20lb ball
15 KB Toss @ 35lbs
15 Heavy Rope Jumps
15 Ring Dips
1 Prowler Push - Down and Back - 300lbs on sled
Rest while partner is on, constant movement while waiting for partner to finish. Dynamic Stretching movements if possible.

Most of my splits and rest/easy movement times were a little under four minutes.  I don't have my phone today with splits written down.

Deadlift and Sprint

I started out looking for the mat for slams and could not find it so I did some med. ball wall crushes like I saw Clayton showing his throwers.  It was a good warm up on my core.  I did sets of 20 standing about 10 feet away from the wall.

I picked this WOD because I thought it would be a good light workout for my back:

Complete as many rounds as possible in 10 minutes of:
185 pound Deadlift, 5 reps
Sprint 100 yards

Rd 1 - :36
Rd 2 - :53
Rd 3 - :54
Rd 4 - :53
Rd 5 - :54
Rd 6 - :53
Rd 7 - :54 
Rd 8 - :54
Rd 9 - :41
Rd 10 -:42
Rd 11 -:47
Rd 12 - :47

I didn't exactly attack this like gang busters to start but I turned it up as I thought my back was doing well.  I was feeling real good until the last round.  I was pushing real hard and bam don't know what happened but started shooting pain down my leg.  I finished  the round with a little time to spare.  Pain is shooting down my leg right now and I am fighting not to limp as I walk. SUCKS!

A. Weighted chin up 3, 3, 3; rest 2 min

45-75-90 

B. Bent over barbell rows 4-6x3; rest 2 min I subbed with dumbell rowes to save back

85-95-100

+

For time:

30 front squat 115/85#

10 CTB chin ups

20 front squat

20 CTB chin ups

10 front squat

30 CTB chin ups

6:57

"Adrian"

"Adrian"
Seven rounds for time of:
3 Forward rolls
5 Wall climbs
7 Toes to bar
9 Box jumps, 30" box

Wanted to do something a little different since I was by myself today.

Rd 1 - 1:55
Rd 2 - 1:52
Rd 3 - 1:51
Rd 4 - 1:54
Rd 5 - 1:52
Rd 6 - 1:57 (Accidently did an extra box jump)
Rd 7 - 1:44
13:07

Heavy Step ups - Double-unders, Snatch

I took the day off from OPT today because I am focusing on healing.  For the past week I have not set down except to drive or eat lunch.  If I am watching TV, I am laying on my back.  If I am eating at home, I am standing at the bar.  My computer time is spent standing in the library, like I am doing right now.  I have learned to keep my pelvis straight and the OPT WOD did not match up.  It also had pistol squats which not only puts a big bend in my back but also would inflame my right knee that keeps crackling and has been sending me a little pain too.  So this was a main page WOD that I added weighted step-ups to.  The steps-ups were on a 24" box.  I would step up but keep my trail leg straight which kept my pelvis straight also.  The OPT WOD called for snatch.  I did not want to go heavy but I don't want to lose the progress I have made either.  I thought this main page WOD would be a good sub.

(Load the bar by snatch and lower to shoulders)
Step-ups at 95lbs on a 24" box
Three sets of Six alternating (3 left and 3 right) with two minutes recovery

Seven rounds of:

35 Double-unders
1 Snatch (115lbs)

Rd 1 - :54
Rd 2 - 1:11
Rd 3 - 1:10
Rd 4 - 1:45
Rd 5 - 1:24
Rd 6 - 1:46
Rd 7 - :49
Total time - 9:02

Opt Week 9 Day 1

A. Push press; build to a 3rm
     I kept my legs locked after the 1st push and heels on the ground for this 3rm.  I failed at 165 but got 160 pretty well. 

B. 50 push press for time 155/95 = 24:55 I allowed my heals to leave the ground on this but never bent my knees.

+

15 min amrap: 14 Rounds + 15 CTB and 5 box jumps

1 CTB chin ups

1 box jumps (24/20)

2 CTB chin ups

2 box jumps

3 CTB chin ups

3 box jumps

Splits

Turkish Get Ups - Snatch, burpee

Started with Turkish Get Ups 6 - 4 - 2
55lbs, 75lbs, 95lbs (Left went up easy, failed on right and did it with only 85lbs)

12-9-6-3 reps for time of:

95 pound Power snatch
Burpee

Rd 1 - 1:12
Rd 2 and 3 took 2:04 (did not hit my split)
Rd 4 - :22
Total time was 3:39

Run, Lunge, Squat

Three rounds for time of:
Run 200 meters
100 meter Walking lunge
50 Squats

I did this on Saturday since I did not go on the hog hunt.  I lost my time but it was just a bit over 15 minutes.