8th & I
Snatch 5 x 1 + 1 + 1 (10 seconds between reps)
115, 125, 135, 145(f), 145
Snatch-grip RDLs 5 x 6 @ 115
Complete 5 2-minute AMRAPs of:
5 HSPUs
5 T2B
5 ring dips
Rest 1 minute between AMRAPs
1. 1 round + 3 ring dips
2. 1 round + 1 HSPU
3. 0 rounds + 3 ring dips
4. 0 rounds + 1 ring dip
5. 0 rounds + 5 T2B
Notes: Better starting position today on snatches. Good job getting knees back off the floor. Still soft in the bottom position. Need to "punch up" and fight to keep the torso vertical. SGRDLs were gnarly on the posterior chain. I may not be able to move tomorrow. Did a good job of getting the shoulders out in front of the bar as opposed to just sitting back like I tend to do. First time ever doing this movement. AMRAPs were simply too advanced for me. Not strong enough to do two pressing movements together like that. Can definitely feel my kip improving. Need to incorporate some strict HSPUs. Losing 10 pounds would help, too. I weighed 204 today!
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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