Snatch;
2 X 60kg
https://www.facebook.com/video/video.php?v=10152930919790037&saved
- Focusing on Lats activation (Shou Bei)
- Left knee aching (inflammation)
- Hit the pubic bone a little bit on the 2nd snatch
70kg
- First time lifting with belt to protect my back. Not comfortable.
75kg 1
- Too much thinking
- Left knee feeling the inflammation
- speed under feels good. Feels natural
- Extension not good. Feels like not enough extension.
75kg 2
- Pey told me "Bu Su Fu"
75kg 3
- Feels Good
- Receive feels loose. Need to be strong and tighten up.
- Feels that right leg is receiving the weight more. Maybe to compensate for knee pain?
78kg 1
- Focusing on Lat Activation (Shou Bei)
- I feel like I don't know what or how I am suppose to feel for my Lats Activation. What am I suppose to feel?
- JW showed me video of Lu Xiao Jun at 2009 snatch 170kg. He looks very "Su Fu"
- I feel very inspired
78kg 2
- I feel that I am going too low unnecessarily
- Maybe too fast? I think I was too excited from watching the video.
- Watched video of Lu Xiao Jun snatching world record at 174kg at 2009 world championship
78kg 3
- Feel slow
Best Snatch 78kg 4
- Feel very good
- Feels very smooth and light. No effort from arms and all hip drive
- Receive felt very good
- I think I became too excited that it felt good that I didn't focus on the standing
Best snatch 80kg
- Feels very good
- I think I became lazy to stand because the snatch felt very good
- I feel that I am receiving too low for no reason. Need to feel the depth that I require
- Wider foot stance and "knees in" to prevent too much external rotation
85kg
- Receive soft
- Did not feel explosive
- Need to go as low as required. Still too low
No Good 86kg
- Mentally not focus
No Good 86kg
- Hit pubic bone
- Bar feels slow
- I feel that my body movement speed is good but bar not fast. Went under with good speed.
First Pull;
100kg
- Feels very light
- Can feel left knee have too much external rotatino
- focusing on lats activation (Shou Bei)
105kg
- tried wider stance to prevent knee external rotation
- 1st rep feels slow and heavy
- 2nd rep backside feels too high
- 3rd feel better
105kg 2
- 2nd rep the butt feels high
- better than previous set
- 1st rep feels tense (arms)
110kg 1
- 1st rep butt went up first
- 2nd rep arms is tense. No lats activation
- 3rd focus on lats activation and relax arms
110kg 2
- 1st rep butt went up first
- shoulder drop. no more lat activation
- JW spotted and mention backside high and shoulder drop need to activate more lats
105kg 3
- Very bad
- Butt up first for all 3 reps
- lats not activated
- No good
- feel tired and not comfortable
Worm practice
https://www.facebook.com/photo.php?v=10152930957770037
Outlaw WOD 130618
2 mins ME MU
6 mins AMRAP;
50 DU
15 Burpees
2 mins ME MU
2R+50,10/11 MU
Outlaw WOD 130618
2 mins ME MU
6 mins AMRAP;
50 DU
15 Burpees
2 mins ME MU
2R+50,10/11 MU
