Garage
Power snatch (15 minutes to build to a heavy single)
165
5 rounds of:
6 power snatches (135) (1 rep every 10 seconds)
12 burpees (1 foot jump -- touch ceiling)
24 double-unders
Actively recover 2:30 minutes on Airdyne; 30-second transition back to bar
Notes: One of the best workouts I've had in a while. Added some TGUs (worked up to 70#) and some jumping rope to my usual warm-up and I think it helped to open up the body. Hit one of the cleanest power snatches of my life at 155. I got 165 overhead, but it wasn't as crisp. Then, I started flipping around 135 like it was nothing. It was, by far, the most powerful I've ever been at that weight. Burpees were definitely the most difficult part of the workout. Had to slow my pace slightly on the last two rounds. I finished most rounds in around 2 minutes. Enjoyed using the Airdyne for active recovery. I spun out very slowly and just tried to control my heart rate. Took me about 30 seconds to get off the Airdyne, adjust the bar, chalk up, re-set my watch, and go.
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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