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What I thought about the power snatch was all wrong, I used to do high hang snatch by holding the bar at the hip crease and then using the hip to push the bar up but that is wrong but rather I should be jumping up and the extension from slight knee bent and shoulder over bar to straight up will look like you are thrusting the bar but you are not.

Found quite a few instructional videos from oleksi torokhti.

It's a very technical lift and difficult that if rushed can result in an injured pelvic bone.

<a href="http://www.youtube.com/watch?v=ygoz0ANCcto" target="_blank">http://www.youtube.com/watch?v=ygoz0ANCcto</a>

<a href="http://www.youtube.com/watch?v=KP6JyqqNS1I" target="_blank">http://www.youtube.com/watch?v=KP6JyqqNS1I</a>

Date: 09/12/2021
Soreness: hamstring a little

Condition: raining, hamstring feeling a little better but you can feel the injured part when walking and when sitting on your calves it's like a lump in the way.

Warm up
   activation and mobility stretches#

   light sprints - started from light and gradually up the intensity aiming to avoid aggravating the injury, after the run I could feel it in my injured hamstring but minimal pain.

Workout
   step ups
      - 1 x 3 @20kg each leg
      - 3 x 5 @60kg each leg

   contrasted by feet strike down to a low box and jump onto a higher box using that momentum and landing on the same leg x 5 each leg

   contrasted by sprint starts 1 leg for each leg inside gym, too cold and wet outside.

   hamstring leg curls
      - 3 x 5 @15kg
      - 1 x 0 @20kg
      Note: 20kg was too much for my injured hamstring but 15kg was not a lot of stress on the injured part and majority of the work done by the bicep femoris, but the injured part of the hamstring is used to initiate the movement and bicep does the rest so not bad.

   no contrast work so did isometric single leg hip thrusts each leg shoulder on bench
      - 3 x 10 second hold each leg fully extended hip top position @bw

   seated overhead press with dumbbell
      - 1 x 5 @8kg dumbbell in each hand
      - 3 x 5 @15kg dumbbell in each hand

   cable pulley reverse crunch kneeling
      - 1 x 5 @30kg
      - 2 x 15 @60kg

   leg raise holds with 5kg plate on leg and holding 10kg plate above lying down
      - 1 x 25 seconds

   side bends
      - 1 x 10 each side @20kg dumbbell

Cool down
   stretch

Comment
Ok session, hamstring felt little pain 2/10 and avoided anything that would cause it pain throughout the exercise rom. sprints felt ok ensured not to go too forceful to aggregate my injury.

Managed a single leg rdl with rear leg 2 steps back on the floor for balance. Got 100kg x 3 comfortable on left leg but right leg slight struggle and sprained my hamstring behind the upper knee.  but left hamstring is fine.

I did 2 sets, 1st set I felt it behind the knee and on second set a little more painful but could complete 3 reps but 3rd set I took 10kg and couldn't even do 1,it was those pain that just gradually becomes more painful over time. Will see how it feels tomorrow.

Applying heat and will see how it goes Thursday.
But since sprinting is strong eccentric hamstring strength I won't be able to do that till it heals.

I have seen kelly starret's videos and incorporate some squat stretches for the hip before workout as a warm up, got a few tips about hip distraction with bands but every time I squat deep the pain keeps coming back, this is when the hip crease is in line with the thighs and below. Half squats not so much.

The pain I have is the illiopsoas, when you sit down and put your finger on your right hips and lift your knee up the one that sticks out the most is the not the one that is sore which runs down the middle of your quads, but to the left of it, there is another muscle which also contracts and it's in that area.

I will try the downstream and upstream foam rolling and also release and stretch the TFL and see how that goes.

Thanks guys 

Edit: Also this is not a problem doing box squats. there is no pain in my hips, maybe the depth my body is used to is near the half way point a little below, parallel is not possible for my body structure especially I have longer legs than my torso.

Squat not working for me, it just keeps on reigniting the hip injury (can't think of the right word of waking my injury up), which my hip is half way to strain where I can feel it tight and it is sore when knee extended and hip flexor is contracted or when hip extended and leg extended fully back feel tight. So will have to stick to 1 month or 2 of full squats 2 weeks alternate and then switch to half squats.

Also yesterday I my index finger skin the side near the base got trapped between the weight plate hole and the bar that it made the blue vein that is running at the side of the index finger which is visible go dark blue and very pronounced then reddish purple and now it is sore, but colouring has gone down, sore to touch like a cut and 2 small light purple blotches on either side of the vein within the lower section of the index finger. Was very sore when under cold water.

Date: 25/11/2021
Soreness: glutes, quads

Condition: very cold outside so hard to focus on the light sprint starts. got to the gym at 5:30 and finished at 7:15pm.

Warm up
   mobility and activation stretches
   light sprint starts /w bands and /w/o

Workout
   step ups
      - 1 x 5 each leg @20kg
      - 3 x 5 each leg @60kg
   Note: contrasted with strike down on a low box and then using that to jump up and land on a higher box to increase elasticity of hip recoil action.
      - 3 x 5 each leg - need some more practice to use the drive down as i sometimes drive it down a little slow until it touches the box and then jump up using both legs instead of that one leg, but some successes too.

   Single leg hip thrust
      - 1 x 5 each leg @bw
      - 3 x 5 each leg @30kg dumbbell
      Note: Contrasted with hip hang snatch
      - 3 x 3 @30kg

   bent over rows barbell
      - 1 x 5 @30kg
      - 2 x 5 @50kg

   hanging leg raises
      - 1 x 10 @5kg dumbbell between feet

   cable reverse crunches
      - 1 x 5 @25kg
      - 1 x 15 @60kg

   Side bends
      - 1 x 10 each side @20kg dumbbell
     Note: slight pain in the back left hip bone when holding dumbbell on left hand, also have history of pain in that area since I been stretching my back rotating upper body keep lower body stationary, but not too painful to be a concern.

Date: 24/11/2021
Soreness: glutes and lower back - I wore weight belt so it's like an after effect

Condition: Gym session

Warm up
   mobility and activation stretch

   sprint starts x 6 - 2 with bands as I have trouble driving my leg back fast enough to create horizontal force

Workout
   low box squats contrasted with seated box jumps - one after the other
      - 1 x 3 @20kg
      - 1 x 3 @60kg
      - 3 x 5 @100kg - comfortably more easier than last time

   Deadlifts contrasted with broad jumps
      - 1 x 3 @20kg
      - 1 x 3 @70kg
      - 1 x 1 @110kg
      - 3 x 5 @140kg
     Note: used belt and wrist straps to remove factor of grip and unknowingly bending at the lower back and make it pure leg workout.
   
   Over head press
      - 1 x 5 @20kg
      - 2 x 5 @40kg

   Ab workouts
      - cable pulley reverse crunch 2 x 10 @30kg, 50kg

      - hanging leg raises with 5kg dumbell between feet x 10

      - side bends with 20kg dumbbells 1 x 10 each side

Cool down
   stretch

Comment
Good session, a little more easier than last time, sprint I did with bands to help remove back drives but it causes the bands to roll up the thigh mid way through the runs. Squats were comfortably easier than last time. Deadlift 150kg was a struggle for 1 rep, but at 140kg it was comfortable but getting harder as the sets progressed.