If you are weak, you can't try to muscle everything. Considering there is a tendency for males to do this in many sporting endeavors, you should have started at 2:50PM or 2:55.
It can be simply doing the Burgener warmup with a PVC pipe and maybe doing it with a light bar ( 10 or 20 pounds ) or unloaded Oly bar at 20kg.
Besides, just have some fun and it will stop your obsession.
Ya might want to practice med ball cleaning something or cleaning something similar. Basically light and slow to work on form. I don't have a medball so I use my bowling ball. It's weird with DB, however. I'm saying this because I played with medball cleans last night after workout.