8th & I
10 x 1 hang clean + 1 clean (every 90 seconds for 15 minutes)
135, 155, 165, 175, 175, 175, 175, 175, 185, 185
Push press 5 x 3 @ 80% (perform 3 bar muscle-ups between each set)
165
Notes: I'm loving the Invictus-inspired barbell work. It allows for a lot of quality volume within a manageable timeframe. There's also a major "breathing" component to the format, which forces you to brace tight with an elevated heart rate -- the essence of CrossFit. I stayed at 175 for most sets because I was having trouble recovering between sets. I would only have about 60-70 seconds to recover, which adds up quickly. Arms felt a little beat up on the push presses, but I was able to get the work in. First time doing bar muscle-up since April, but I was able to do each of the triples unbroken. Really focused on sitting up aggressively and "finding my toes." If you do it correctly, then you get "pop" that really springs you over the bar. If you miss it, then the movement is difficult. I'm hoping these reinforce some good mechanics that will transfer over to regular muscle-ups. Squatting tomorrow as well as wall ball/T2B/power clean metcon intervals.
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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