Skill work

40kg Box squats to 12" box went well. Still lpopiong a little, but much better on the last set.
Probably should have warmed up better, i.e. at all.

Snatch drills from the WCC video - back to being pissed off. Fantastic couple of videos though.

Technique work.

Low bar box squats
Better than last week, but need work. While I'm sitting back further than I was, I'm not getting my shins to vertical or behind it like I want to. That's gonna take some time.

Burgener warm-up with PVC and a light bar complete and I'm happy with it. Coach B could pick tons of holes in it and I forgot things like keeping my wrists cocked in in the hanging movements until I was watching the last run through, but I only learned that today.

Very humid afternoon and I'm sweating buckets.

Completely angry again

Watched Coach B running people through the Burgerner warm-up before snatch practise and could not do what those people were doing.

Dropped back to PVC and sort of got the elbows "high and outside" thing, but I'm coming up on my toes and I think I'm supposed to stay flat-footed. Then went to muscle snatches and all my old habits returned in full suckiness. Used a drill Jeff suggested for something else and did two "elbows"-one muscle snatch, repeat.
Got that Ok then went the bar. Frig that thing feels heavy after PVC! Got back to "elbows" going OK but muscle snatches didn't work. I'll pick up there again next week.

Goddamn I wish I'd started working through the BWU and watching myself ages ago! This is so effing frustrating and I have so many bad movement patterns embedded now!

But, I have a real appreciation for the genius of Coach B's warm-up/progression and how it breaks the snatch down to be learned. I wish I was able to go to his cert here this weekend, but if I did I expect I'd earn everyone millions of burpees, so better to plod away on my own. Man I'm angry!

Snatch 080315

Practised snatches with PVC and a 20kg bar.
I don't know how many I did. Lots.

Mostly:
Snatch
Stand
Get feet where they should be
3 OHS
3 snatches

I stopped when my shoulder started getting sore from the snatches I caught poorly.

My form is still pitiful.
I got a few of the first snatches to land with my feet in the correct position. Most I landed way wide being lazy instead of a good tight OHS.
Can't see me being a snatch specialist, in this life anyway.

Then
25 KTE
25 ab-mat sit-ups
25 frog ab-mat situps

I think I might be a bit over St Patricked.

Snatch 080124

Half-assed squat snatches

22.5kg
22.5kg
22.5kg
22.5kg
22.5kg
22.5kg + 3 OHS
22.5kg + 3 OHS
22.5kg + 3 OHS

Attempted squat snatches, but only got low on the last couple and then it wasn't low low. I wasn't going to go up until I got a solid full squat snatch in.
Toward the end I added the 3 OHS straight after the snatch to practise the movement and that made it easier to drop into the bottom, or closer to it. I must remember to do that next time all the way through. I mean my first and second pulls are ugly, but it's the catch that I really suck at. I've got to practise being rock solid on the way into the bottom of the squat when the weight settles.

I'm never going to get these things without a coach

Isabel

CFT is out, I don't have squat racks.

So I did a scaled down Isabel because I need all the Olympic lifting practise I can get.

30 Snatches 30kg

11:01

8 minutes slower than last time, but this time I had some weight on the bar and technique came into it. Much less opportunity to muscle out of it.
I probably did closer to 45 reps through missed lifts and high catches, which I didn't count.
Cue for the day was "elbows high and outside", which I managed to hit for about 20% of the reps and those were the ones I was really happy with.
Still catching forward a bit, several drops there. One major dump backwards, really messed that one up.

Kempie, I would have killed for some of those plywood disks you mentioned. I think part of my catching it forward is because I'm pulling from a very low starting position with the smaller weights and I don't wait until my legs straighten before I start to extend my hips, so I swing the weight forward past my rather protruding knees.

I still agree with something I remember Jeff Everson saying years ago, when you get a snatch right, it's one of the most beautiful feelings in the world.

Snatch 1-1-1-1-1-1-1 reps

1 x 22.5kg
3 x 25kg - practising the second pull
1 x 27.5kg
1 x 30kg
1 x 32.5kg
2 x 35kg - one marginal, one dropped forward, one very high
1 x 35kg

LauraR's still the champ at 80lbs, but that's a PB for me by a long way and I suppose the biggest overhead squat I've ever done by 15kg too. I'm not going to list the OH squat on the BrandX forum as a PB because I'm not sure it meets my standards for depth.
What I'm really please with though is that for the lighter weights I was really throwing myself under the bar and catching it very low. The bar didn't get much above waist height. When it got heavier my timing went all to pot, which is why I lost one forwards, but I wasn't horribly far off.

I didn't video it because I was sure it was going to be rubbish! I wish I had now to see if I'm pulling straighter. I tried to very hard.

Very pleased with that. Very very pleased.

And, it turns out an old friend took up competitive olympic lifting for few years while I was out of the gym scene for 15 odd years and can help coach me. We'll see whether that pans out. Not the same as GD or Coach Burgener's loving care and well chosen verbal kicks in the butt, but it's got to be better than trying to do it by video.

Snatch

1 x 20kg
1 x 20kg
1 x 20kg
1 x 20kg
1 x 20kg
1 x 20kg
1 x 20kg