Recovery day
Row 1K (RPE 5)
Three rounds of: 20 spider lunges, 10 PVC dislocates, & 20 band good mornings
"Couch" stretch: 4 minutes/leg (alternate between upright torso and driving hip flexor toward floor)
Band-assisted downward-facing dog: 3 minutes
Rolls pecs with basketball
Notes: I could use much more of this stuff. So much better than taking a "rest day" and just sitting on the couch. The row was good to get a sweat going. The lunge/PVC/GM combination was good to move the body through some basic ranges of motion. And, the "couch" stretch was absolutely brutal. My left hip flexor was absolutely locked up at first. It was extremely intense to drive it toward the floor. This was good preparation for what I hope will be a solid day of training tomorrow. I plan to row in the morning and then hit the gym in the afternoon for some muscle-ups and "Pphran," which is 21-15-9 push press (115) and pull-ups.
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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