8th & I
Clean 4 x 1 + 1 + 1 + 1 + 1 (10 seconds between reps)
155, 165, 175, 185
4 rounds of:
10 Bulgarian split squats/leg (20# DB in goblet position)
Rest 1 minute
10 HSPU
Rest 1 minute
10 C2B
Rest 1 minute
10 GHD sit-ups
Rest 1 minute
Notes: The last set of cleans at 185 was pretty tough. May have had the juice to handle 195, but I had already used up my four sets. Threw in some BGSS for the first time in a while. Performed them with my rear foot elevated on a bench. Total burner on the quads/hip flexors. Blasted through the HSPUs. Kip is getting much better and I'm really using my hips to drive my body upward. Nice fluid reps on C2B. Trying to add more weighted and strict pull-ups to routine instead of kipping, but today was good. GHD sit-ups are good and I'm hoping they translate some to T2B. Calling an audible on tomorrow's "Grace" test. Simply don't have the mental capacity for another test this week with this weekend's impending move.
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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