Wednesday, March 18, 2009 by Rebecca

Clean PR!

11:45-8:25. Ack! Overslept. It was nice to get good sleep though. Only woke up once or twice, and very briefly - neither time was disruptive to the overall quality of sleep.

Warmup: ME, hip stretches!, and handstand practice! (or headstand practice for me)

Clean & Jerk 3-3-3-3-1-1-1

Warmup 10x45#

(There were hang cleans and push-presses)

Cash Out:
10 Step-ups R
10 Step-ups L
10 Step-ups R
*18" (ish) box

I FINALLY got he 65# clean I've been chasing down for the past couple months. And I even managed to get it overhead once I got it up. Woot! 60x3 is also a PR :-)

I spent a long time doing extra warming up - hip openers and drilling with the PVC dowel - I really wanted to try full - from the ground - cleans, but I just can't seem to get the movement right, so I am stuck with hang cleans for now. I have a real tendency to fall on my ass when i try to drop under the bar. Not real graceful. I expect this is due to a lack of flexibility in my hips, and I hoping that the PNF non-stretching I have added in post workout will help address this.

I had limited time after the WOD for cash out activities, but I did manage to get my step-ups in, and they genuinely felt easier tonight than they have, so that was exciting, too. I barely had to use my hands at all except for balance.

The headstand practice was fun(-ish). It was a lot less scary than full handstands, and was definitely something I can envision practicing on my own. I still couldn't successfully kick all the way up and stay there, though i could stay up if some helped me. I got close several times, but i lost my balance and toppled over sideways a couple times too. I think my propriaceptive issues are working against me here. I have a very hard time telling what's straight. Hopefully with more work, I'll be able to figure it out.

12:00 10oz coffee 3/4 cup milk
1:15 - cottage cheese w/ almonds & Cinnamon
3:45 - 2 o spiced cashews
4:30 - 2 bbq drumsticks, 2 tiny yams - DELICIOUS, 2 oz milk
7:15 - 16oz milk
8:30 - 1 bowl chicken marsala, 15 asparagus spears, 16oz milk
10:50 - 1 multiv, 2 glucosamine, 4 omega-3, 2 zma

1 comment:

Ev said...

Strong work, Ralls!

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