10-12 x 1 hang power snatch/2 heaving snatch balances (pause at bottom for two-count) @ no more than 60-65%
20kg, 30kg, 35kg, 40kg, 45kg, 45kg, 45kg, 45kg, 45kg, 45kg
Then, bench press 5-5-5-5 (perform 10 band pull-aparts between each set)
135-155-165-165
GHD sit-ups 10-10-10
Notes: Great session! Emphasis on snatch complex was relax arms on the snatch and to land with a more narrow stance on the snatch balance. I'm still overgripping, but I tried to focus on pinching my shoulder blades and relying on the hook grip. Feet are still pointing outward quite a bit on my landing, but they weren't out as wide. I did a good job of driving down into the bottom position. I really surprised myself on bench press. I haven't benched in at least six months, but I handled sets of five at 165# without much of a problem. That's a lot for me. Balanced things out with band pull-aparts to emphasize proper shoulder mechanics.
Afternoon: Pool
Adult Intermediate Swim Lesson
Notes: Focused on freestyle for most of the class. We used floating dumbbells to swim on our side with one arm extended. I learned to start taking my breath as my pulling hand passes my face in the water. I tend to wait too long and then am forced to rush to keep pace. Swam a few 25 yard pieces at the end, but I'm still gassing out too early. Could definitely use a second pool day per week, but it's difficult to fit into schedule.
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