yeah. looks like if i can squat it for a triple i can snatch it lol. i think what it really means is that i’m capable of squatting more. 
Congrats on the PB. I like that you refused to accept defeat there. Also mesmerised by the guy doing really shit leg raises, heh.
aw, thanks Cal
that dude’s in his late 60’s. that is the first warm-up movement he does when he arrives. no idea what that is about. apparently he won the masters division of the clean and overhead comp i did a while back (based on age adjusted sinclair). dunno how much he can push-press but he can strict press 60kg for reps like its nothing at all.
HELL YEAH on the PBs!!! AWESOME!!
Its funny, just the other day, I worked up to a 35k snatch (didn’t land it, tho) and I was like, “so that’s what 35 feels like” lol!
You’re dropping fast, bitch! Snatches are looking great! I’m so impressed with your progress. You’re killing it Lex!
Keep up the great work and enjoy the deload
congrats on the PR and love the war cries.
I see a warrior growing wings
The new avi is beyond kewl.
Congrats on the PB, although definetely not unexpected =D
[quote]alexus wrote:
yeah. looks like if i can squat it for a triple i can snatch it lol.[/quote]
Oh if only I could say the same!
Congrats on the PR and great dogged persistence getting it.
Those were GREAT! Lots of RAWR. Nice and fast. Congrats on your PB!
My warm-up drills from yesterday:
I’m not particularly happy with any of it.
Overhead squats aren’t particularly balanced (I’d lose the weight forwards if the bar was heavier). Not using hip drive to get out of the hole. Not maintaining hard lumbar arch.
Drop snatches aren’t particularly fast. Not maintaining good lumbar curve either (why would this be better than my overhead squat?).
In the hang snatches I’m not starting from a good power position, I’m not extending properly, the bar is arching, I’m not dropping fast enough, I’m not getting a good lumbar arch in the hole. Not driving hips through properly when I stand it up, either (only more problems than before).
To me… It looks the same as my max effort. I figure once my bar work looks perfect I’ll be capable of lifting a crap load more in my max effort, though. Even without getting any stronger (if it makes sense to say that).
alexus, I am so proud of you! Every time I see one of your vids I get blown away by your long lines. Long limbed and killing it! NIce work.
Enjoy your deload. Come back and smash some new #s!
In your OHS, should your knees be more forward and your hips over your feet? Or is that something you can’t do with your ankle mobility?
I thought the bar should be over your traps/shoulder blades rather than over your head but it would be hard to balance the bar there with your hip/knee positioning, so I can see why you’d feel imbalanced.
You’ll get it in a position that works for you I’m sure! And when you do…weights go flying into the wall behind you 
yes.
my femurs (in relation to my tibias) are longer than hers so my knees would need to come forwards even more than hers in order to have everything aligned properly over my center of gravity (over mid-foot).
my heel height shifts my center of gravity forwards from my mid-foot. i’m not entirely sure how that affects things both unweighted and with different weights… all i know is that it prevents me falling on my ass even though my hips are well behind my mid-foot…
my belly is resting on my quads at the bottom of my overhead squat (torso has a lot of forwards lean). i’m not sure that i want to lean forwards even more in order for me to stick my head through and have the bar further back over my traps…
i don’t know.
i guess at the moment i’m just hoping this stuff will sort itself out… but ultimately this stuff is going to be limiting, yeah.
oh well. i have more mobility and strength now than i ever thought i could expect. and i’m only going to get stronger if not more mobile. can only do the best i can do…
but it does make me look ganglier / stranger than i would otherwise, to be sure.
But then this is the same girl from a different angle. She has a wider stance than I’m squatting with. But then my femurs are longer than hers… So mine would need to be wider again…
(sorry don’t know how to post more than 1 pic at a time)
my femurs are even longer…
at some point i’d need a squat suit to have any hope of standing it up…
puts a lot of strain on my hips.
trade-offs…
thanks guys
taking it a bit easy today…
usual eva / softball rolling and bar warm-up. singles up to 35kg (snatch)
snatches - up to 5 singles at 35kg. trying to keep my hips down and also trying not to jump forwards in order to catch it. don’t know how successfully.
squats - 15kg 1x5, 20kg 1x5, 25kg 1x5, 30kg 1x5. this felt like manageable work so did 5x5 at this weight. could feel it making my quads work so happy enough with this.
Alexus, you worry too much! Your squat mobility is a fuck of a lot better than mine. I don’t have pins in my ankles but my dorsiflexion is shitty (I do have high insteps and I think this limits my ROM, together with a history of ankle sprains) and my femurs and particularly long in relation to my tib/fib, so we’re pretty even on that point.
However, I also have no thoracic extension and some hip impingement which means I can’t get my knees up level with my chest as you seem to be able to do. Even with my feet touching the edge of the squat rack, I can’t quite make parallel. Just keep working at it because, honestly, those OHS looked really good to me (even with the slight butt wink at the bottom).
those are some GREAT looking snatches! my god! nice work!!!
[quote]
Alexus, you worry too much! [/quote]
I’ll silently second that.
Deload time is time to rest your body… and your mind! Relax doll, enjoy what you can do and cherish what you have to work hard for.
Glad you posted the pics of those lifters from the front. It reminded me, seeing their wide stances, to widen mine which has been getting too narrow in the catch position. So I spent longer ‘opening up my hips’ today and had a better session as a result. Thanks.
yes. i shouldn’t be worrying about stuff during my deload. see if it still feels troublesome in a few days… from experience, probably not so much.
TRAINING:
usual warm-up with eva / softball then bar snatch warmup up to 35kg.
35kg 1, 1, 1
36kg 1
37kg 1
37.5kg 0, 1, 0, 1, 1
38.5kg 1, 0, 1, 1, 1 - PB.
yay. felt like the more i yelled from the floor the more my hips stayed down - but will need vids to check. think i’m getting better at keeping my hips down rather than getting better at jumping forwards, but need vids to see.
Chin-ups
5x1 with slow negative. sure i’ll feel these tomorrow.
GHR (alternating stick and pylo assistance) 5x5
Hip extensions
10kg 1x10
15kg 2x10
Elbow plank 20kg 60seconds x3.