Noon weightlifting w/ Kelly.
Today we worked on our speed in the turnover of a clean. Focus on not pulling the bar any higher than the bar can be shrugged and really whip your elbows around and pull, not just drop, yourself under the bar. We practiced from different starting positions: high hang, mid thigh, covered, and the ground. Spending close to an hour on just this little piece, while slowly working up to maybe 50% of max weight, helped tremendously.
As a finisher, to work on positioning for the 'deadlift' portion of a snatch, we found our heavy single snatch grip deadlift while standing on one 45# plate (to force us to keep our butts down and pull under).
Also today I got my first muscle-up on the rings while messing around afterwards. It felt pretty easy after the fact. I hadn't been getting my chest far enough forward in the past. I suppose that makes it a new PR in linked muscle-ups: 1.
