Worked on Muscle Snatch & Full Snatch. Concentrated on the First Pull with closer grip. Was thinking of keeping back angle and allowing the bar to reach the hip before exploding into the second pull. Mostly done at the Hang. I still need to work on the hip explosion. Not explosive enough and sometimes not using the hips fully.

3rd Coach Wu Seminar. Todays focus was on Muscle Snatch (Stiff Leg Snatch), and the full snatch.

Got to work again on using the lats ending the first pull. So much so that, I should feel that its the arms pulling the bar into the hips. Need to work on the problem where the bar hits the pubic bone. This problem occurs because of using the upper back and extending the hips before the bar is at the hip height.

Instead what should be done is actually the reverse of what I was doing. I should be pulling the bar in to the hip, while still maintaining the back angle. This is done by standing up using only quads and not back. Wait for the bar to reach the hip, then only extend the hip. The way to fix this is by practicing the snatch with a narrower grip snatch. This way, we have to use more lats to get the bar to the hip.

The next 2 problems which needs to be worked on is the catch. The first is the stance. When catching the bar, the width needs to be wider, and lesser toe angle. This new stance is a more stable and strong stance. Need to practice more snatch balance to ingrain this new stance.

The other is catching the bar too low in the squat. To practice how low to go, need to practice half snatches. (In between full and power sntach)

Coach emphasized the importance of pylometric exercises, putting them more important than squatting itself because of it trains explosiveness which is so important for the oly lifts.

No Extension Snatch: Practiced on getting faster turnaround after the second pull. Using arms to pull and getting under it fast.

Snatches From the Blocks: Not really sure if the starting positioning is correct. But when getting under the bar, I feel like a dinosaur, no speed. Maybe because of the food poisoning and jetlag.

Also did some high pull & LATS work form the block, to improve 2nd part of the first pull, ever working on that bent elbow. Feeling the back going back and down, relaxing the shoulders.

Did some complexes of First Pulls, High Pulls & Snatch Balances before doing snatch singles. PRed at 52.5.

Many Misses at 55KG. Can get under it no problem, but feel the weight and arms bending, or moving forward during the catch. The better misses are the one where I think of fully extending my hips (From the No Extension Snatch Drills)

Behind Neck Snatch Grip Push Press 5×5 @ 40,45,47.5,50,52.5

No Extension Snatch: Felt that im getting under the bar today, but I looking back at the videos, I think I am crashing down to the bottom more than getting under it under control. When I miss the catch, I catch it in the front.

 Misses

Snatch Balance: Followed JW’s advice. Use hips then get down under the bar fast instead of pushing the bar up to lock out. Feels better than last week.

Bench Press 8×8 @40KG *30 Sec Rest Betweek Sets*