I arrived to training pretty tired tonight, but I ended up having a good session. I did not follow the session to the letter, but I got my top sets in. I warmed up with my glute and hip activation/ prehab and I performed the Miyake Pulls which Jim Scmitz showed me for 3 sets of 3 with 40kg. This is the same exercise Charlie Hamilton showed me except for there being a High Pull at the end. This helped me get my back locked in and activated those back muscles. I then did:
Power Snatch--1x3@40, 40 1x2@50, 60, 70, 80, 85, 90, 90--My last set was my best. I changed my first pull and also how I went about getting myself into position to initiate the first pull. You will see this in the video.
Clean grip RDL variation I learned in Amsterdam--I did this for three triples with 60kg to activate the lower and mid back muscles.
Clean and Jerk--1x1@60, 60, 80, 90, 100, 110, 120, 125, 125--My Jerk was ropy tonight and I pressed out the last few singles, but I was focusing on my back lock throughout the pull and it got better with each rep.
Front Squat--1x2@110, 130, 140, 150--I adjusted my grip so that it did not hurt my elbow and then it felt fine.
Have a look at the video. It is only the first step in improving my back lock, but it is a step forward. I will work on this tomorrow and Saturday.