Still nursing a sore/ pulled right calf muscle, I decided to stay light and really truely work on snatching FORM. Mostly from the hang, and concentrated on pulling backward INTO my hips a bit with the bar... this would ensure I would keep the bar close, as well as keep it to my body as I would elevate my hips. I often see good snatchers videos and see and hear the bar hit their hips as they explode upwards. I decided this would also help me stay back and hopefully help me. Coach Burgener also advised on this point not long ago and he's the one I've learned about the Oly movements.
I used the bar, then 65, 75, 85 lbs. I stayed on 85 to ensure I did not start to think about weight but the quality of the movement. I wanted explosive, but I wanted to lean back and to get the HIPS moving, elevating, and the bar hitting my hips in that sequence. NO ARMS, NO early pulling with the body, etc.
This was a great session. I did feel it a bit in my calf but it was o.k.
Lots of sets wioth sets 5-6 reps. Using reps from the high hang, as well as from the floor towards the end to try to work on the knees and the bar moving at the same rate... WAIT on the bar is key, as is that final scoop. I did start to feel the difference and will do this type of stuff again