Morning: Balance Gym
Snatch drilling up to 45kg
Bench press 3 x 5 (perform 12 dumbbell rows/arm between each set)
165 (60# dumbbell)
Pull-ups/push-ups 3 x 12
Skill work: rope climbs
Notes: Snatching was terrible. For some reason, I wasn't reaching extension. My form got all messed up from Thursday's hang power cleans because I was doing a bunch of weird stuff to compensate for grip failure. Need to just clear my head and get back to being powerful. I've decided to work a linear progression on bench press, similar to CrossFit Football. I started with 165# today and will try to progress by 5# each Saturday. Also began the process of introducing more bodyweight volume into my programming with pull-ups and push-ups. I figure it's smart to start hammering away whenever I have a chance of some of the upper body movements that give me trouble.
Afternoon: Pool
Adult Intermediate Swim Lesson
Notes: Today was by far the most volume we've done. We started things off with a 200 yard piece where we used kickboards for 50 yards, freestyle for 50 yards, kickboards for 50 yards, freestyle for 50 yards. We then did a bunch of 50 yard pieces where the first 25 yards emphasized technique and the second 25 yards was speed. We also introduced the breast stroke and paired that with freestyle for a few pieces. At the end, we did a 25 yard race, which was pretty neat. I'm starting to get more comfortable in the water and my technique is improving. We also practiced some diving at the end.
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