We mostly worked on cleans and push jerks ... right before a WOD with ... cleans and push jerks .... more about that later. We were going to work on pullups, too, but my hands just weren't up to that yet. I tried just gloves - not so good - i tried tape and gloves - also not good - probably worse - tape without a protective bandaid HURTS - bare hands definitely not a go. Max said he'd work with me on pullups next week.
I think that the cleans are coming along nicely - though I haven't yet successfully cleaned a heavier weight than 45# - and the push jerks aren't too bad - the two main problems (as they always have been :-w) is getting my right side to do an equal amount of work as my left, and keeping my right knee from falling in/keeping even weight on both feet. Max got some good video of me doing 20 HPC and PJ for time with an empty 45# oly bar - i think the total was 6:25.
Today's WOD:
Five rounds for time of:I did 3 rounds in 20:55. bleah.
135/95 pound Deadlift, 15 reps
135/95 pound Hang power clean, 12 reps
135/95 pound Front Squat, 9 reps
135/95 pound Push Jerk, 6 reps
Round 1 was with a 45 pound bar - 15# bar + 30# of weight
Rounds 2 & 3 were 35# - 15# bar + 20# of weight.
Round 1 went really long (9 minutes!) because i was trying to find a hex hey to get the collars off my bar, so i could take the weight down. I don't know whether it was fatigue from the PT session or what, but the 15# bar with 30# of weight felt a lot heavier than the 45# oly bar I had been using earlier. I failed my last front squat in the first round pretty awkwardly , and ended up on the ground with the bar bell on my lap. (Max said we were not allowed to drop the bars directly on the roof - so i tried really hard not to). But it was at that point that I decided i should be using less weight.
Round 2 & 3 were about 6 minutes each. I decided to call it a night when folks around me started finishing up, and my muscle strength started failing. I figured the work I'd done earlier + the three rounds I completed were plenty. I'm definitely going to be sore tomorrow. Heck - I'm sore now.
I'm sure i would have done a lot better starting fresh.
I think the front squats were actually the hardest exercise, followed by the cleans, and, interestingly, it was my wrists more than anything else that really gave out. I also think I really just need to learn to engage my back muscles ALL THE TIME. they're lazy. They don't work when I'm sitting, they don't work when I'm rowing or squatting, etc. - i always have to consciously 'activate' them. It's something I should work on when i'm just sitting at my desk @ work.
