First Pull & High Pull Practice: Lats still feel its pulling back and down. I feel that when the bar is at the knee level, pulling the bar back faster gets the arms to bend especially if the lats are working, and arms relaxed. Arms feels more relaxed with 30KG and easier to bend arm compared to 40KG.
Snatch Balance. Worked up to 60KG. 55KG Triples. Things to work on is hips full extended before getting under the bar. Also letting the bar to move not by using the arms but by the explosive power.
First Pull: Working on relaxing the traps. Push shoulders down and back to work lats. When bar is at the knees. Feel elbows going back and down.
Did High Kicks, Round Kicks, Frog Jumps & Duck Walks
1st Pull Practice + No extension Snatch Practice
1st Pull: Thinking about shoulders back and down to engage lats at all times. Knuckles pointing towards ground. Keep back angle. Still trying to keep my elbow bent and still not getting it!
No extension snatch: Focus on maximum extension with ankles with explosive power. Thinking less on technique but more of feeling the weight. Trying to lock out as high as possible without going down on a full squat. The 2nd no extension snatch is the best I think.
Back Squat 5×5 @ 60,65,70,73,75
Speed Squats 10×3 @ 40 KG. 30 Seconds Rest Between Sets. At the bottom of the squat blast up as fast as I can.
Front Squat 5×5 @ 40,45,50,55,60. Focus is on form, and getting out of the hole as fast as I can.
Press 5×5 @ 42
Thinking about lowering butt at the starting position. Put all stress on quads on the first pull. Keep arms relaxed. My arms looks too straight. Having trouble fixing this. Also I feel the weight is pulling my shoulders down. I have to engage the lats more.
1st Pull
45KG x 4
45KG x 4
50KG x 4
55KG x 3
60KG x 2
High Pull
40 x 3
45 x 3
50 x 3
50 x 3
55 x 2
55 1st Pull + High Pull
5 Set of HSPU @ 5,6,4,3,2
Accessory work Frog Walks, Tuck Jumps & Work
Trying to relax arms. Let the arms slightly bent. It feels weird as I feel my lats pulling back but arms internally rotate slighty (am I suppose to feel this? Not sure). Also practiced with heavier weights and trying to keep the same tempo thru different weight loads. Still working on keeping the first and second pull connected. Sometimes still miss and start the second pull before finishing the first pull.
Trying to maintain same movement speed from different weights.
1st Pull
4 x 40KG
3 x 50
3 x 50
2 x 60
2 x 70
High Pull
3 x 40
3 x 45
3 x 50
2 x 55
2 x 55
1 x 60
Hand Stand Push Up
5,6,4,3,2
3KM Row @ 15m +
Rest 3 Min
50 Burpees For Time @ 7:06
Practiced First Pulls then High Pulls.
Worked on getting that smooth feeling at the end of the first pull to combine the first and 2nd pull. Still making some errors when I speed up too quickly, and the bar gets bumped away from the body before it gets to the hip. Had a bunch of good ones today. The good ones felt smooth, bar sweeps in then effortlessly move up in 1 motion.
On the heavier loads I feel some load on my lower back rather than all of the load on the quads. Looking back at the videos I think my shoulder should be over the bar a little more.
Snatch 1st Pull & Panda Pull Practice. Thought process has been too much today. It went something like this, at setup, Feet are shoulder width apart, pinky knuckle facing the ground, arms relaxed, ensure bicep is slightly bent, internally rotate elbow. Then push shoulders back and engage the lats. When the first pull happens, make sure the lower back is tight. Lats are engaged but does nothing else. Once the bar is at knee high, push the bar inwards towards the hips.
Videos shown at heavier weight that legs slightly straighten, and hips are high, ,slightly rounding before the bar leaves the ground. I think it may be because that I am not used to that weight for snatch grip.
Practiced @40, 50, 60.
Also did the 3 supplementing exercises (Frog Walks, Tuck Jumps & Worm) and 5 sets of hand stand push ups.
2 Passed of Frog Walks
8×5 Tuck Jumps
5 Sets of Worm
HSPU 5×5, 5,5,3,5,3
Coach Wu Seminar Day 1
Snatch Clinic
Before First Pull ensure
Pinky Point towards ground
Bicep is slightly bent, because its relaxed
Engaged lats, but not pushed in towards shins.
If First Pull is done correctly, it should not be scraping
the shins
Once The Bar is above the knee, then the lats pulls the bar
inwards towards the hips.
Panda Pull 10×5 @20KG
Panda Pull 5×3 @30KG
Snatch Practice 40KG & 45KG
Bench Press
3×60
3×70
2×73
2×75(Assisted)