Fitness 500
Hang snatch 15 x 1 (OTM)
Sets 1-3: 95
Sets 4-6: 105
Sets 7-9: 115
Sets 10-12: 125-135
Sets 13-15: 135-145
"PPhran"
For time: 21-15-9 shoulder-to-overhead (115) & pull-ups
4.18
Notes: Decent little session this morning at Fitness 500. First time dropping into a full snatch in quite some time, and it felt pretty good. OTM is a little quicker than I'm used to for full snatches, but it was okay. I want to keep some full snatching in my programming because I think it promotes good technique on the power snatches. Shaved 12 seconds of my "Pphran" time from last year; however, I did use push jerks this time as opposed to push presses. Went unbroken on the first 21 S2Os and then broke 10/5 and 5/4. Same thing on the pull-ups. I felt so strong on the first 21 of each, but then I just don't quite have the volume right now to attack the tail-end of the workout. I will definitely tackle this one again in a few months and expect to shave a full minute off my time by doing all movements unbroken. Heading back to DC tonight and looking forward to starting a solid week of training tomorrow.
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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