Tuesday, so it must be snatch practise

Really wish I'd printed out the Burgerner warm-up I'm supposed to be working through.

The video showed some good hang power snatches (a few), some bad ones (less than the bad ones) and some medium ones (mostly). All the snap went as I got tired, but they still weren't a complete pig's arse. I'd have been happy with all but the bad ones in a WOD.
Tried I think they're called snatch balances? Start in the top of the OHS and drop to full depth. Scary and consequently not good. I know whatever they're called (not worried about that BTW) something like that is part of Coach B's curriculum and I'll look them up for next week. Still lots to work on but, surprise surprise, practise is helping.

TP's WOD - minus hill

4 rounds
Run 200M
3 OHS 30kg
6 Front Squat 30kg
9 Back Squat 30kg

16:24

In theory it was jog out, sprint back. In practise it was trot out, jog back. Best I could turn on.

Thta combination of barbell lifts is a monster for the transitions. No way to make it smooth.

Poor time, low weight, dodgy form.
About right.

Didn't video myself. I should have.

Should have checked my logs

3RFT
10 x 20kg HPC and overhead
3 Rounds
3 pull-ups
6 push-ups
9 squats

12:43

Supposed to have used 30kg.
And I recorded doing this as 3-6-9 last time but I know I was doing 10 push-ups and 15 squats.

This was much more what I was after. Push-ups were hard but not a slog, I only had to really stop them twice I think. More rounds, 4 I think, not 5 and this will be where I intended to be with this one, then as my clean form improves, crank the weight up and moved to full power cleans.

Deadlifts

5 x 87.5kg
5 x 90g
5 x 92.5kg

20 x 75kg

Videoed this time.

Not too bad.
I need to straighten my back out even more. It's getting better and will always have that hump in the middle, but I can do better, I think. I set into a reasonable position and lose a bit of straightness as soon as any load comes on. As these aren't enormously heavy deadlifts yet that's not good.
My head position is terrible. I'd have sworn that I was looking down, but the video shows me looking straight ahead at the bottom and craning my neck up as I lift.

Always things to work on.

WOD devised by a bloody idiot

I have no idea what the !@#%&( I was thinking

AMRAP 10
10 Kneeling muscle-ups
10 HSPU, feet on 24" box
10 x 20kg Front Squats

2 rounds and a few muscle-ups.

Complete disaster.
HSPU became push-ups became 20kg presses.

The hunch in my back really messes up my front squats. My shoulders are thrown in front of my hips really early on, which actually means I should be able to sit back further and keep the bar over my feet. So why can't I? Hmm, something I'm missing here.

Aborted snatch metcon

I pulled the pin before the snatch, OHS, run workout when I saw how my hang power snatches looked on tape.
Instead I worked on the HPS's.
They got better. Not good, but not as horrible.

I leraned that pulling the bar into my abdomen/hips produced the cleanest result and most vertical bar path
I learned that unless I consciously correct it, I never stand up straight. I'm always stooped over with my butt sticking out. I look like a duck. Even unloaded. I think it's how I walk normally too. What a mess!
I think the only reason I hit my abdomen was because I was still bent at the hips, I never got them all the way straight for the triple extension.
I pulled with my arms a bit as I tired and was slow, slow, slow!
No snap in my jump at all.

But, I got better.
Why I didn't start videoing myself before I have no idea.

Miek

Half Michael with the last bits round the wrong way

3RFT
25 situps
200m run
25 x 20kg Good-mornings

12:48

Not exciting, as I expected.
The video camera is working again (a known fault with that model that slapping it on all sides fixes, go figure) and the good mornings were good. Back flat (enough) and ROM about what I expect. Hamstrings must lengthen, my goodness they're tight!

My squats in the warm-up weren't brilliant though. Fine in all respects except depth. I was high! I haven't squatted high in decades!