Fitness 500 (am)
8 x 1 power clean + 1 hang clean + 1 front squat + 1 pause front squat (OT2M)
155
For 10 minutes (alternating OTM): 3 presses (125) & 6 strict pull-ups
Airdyne 30 x 30 seconds (85%)/30 seconds (50%)
Notes: Nice to be back in the gym after a hellacious two days of sitting all day and eating like crap. I felt some general fatigue today, but it was good to reintroduce some basic movement back to the body. I plan to really start hammering away once I get back to Virginia on Sunday. One of my points of emphasis is going to be upper body strength. I was really disappointed today with my strict pull-ups. I completed 6 reps on the first set, but then dropped to 5, 4, 4, and 3. There is a lot of room for improvement here, and I think I need to really dedicate some time to it and also pay more attention to my weight. I'm sitting at 200 right now and probably need to slowly move that down a bit to the 190 range. Nothing drastic, but it needs to happen in order for me to be competitive on the gymnastics movements.
Airdyne segment was good today. I took it up to 75-77 RPMs on the intense portion and then backed it off to sub-50 RPMs on the recovery. This worked well and took my heart rate up to 176 on the final few intervals. I didn't have great overall energy today, so I'm pretty happy to have just gotten in the work.
A freight train is strong, powerful, and steady across long distances. A freight train only goes "off the tracks" if it gets going at a pace faster than it can sustain. Bobby Scott Performance believes that a large volume of sub-maximal efforts paired with intelligently programmed bouts of intensity will develop a strong, powerful competitor with a huge aerobic base -- in other words, "an aerobic freight train."
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