Garage
6 x 1 clean + 2 front squats
185, 195, 200, 205, 210, 215
Clean pulls 3 x 3 @ 100% (reset after each rep)
215
5 rounds, not for time, of:
10 KB swings (70)
10 push-ups
Airdyne 20 calories (recovery pace)
Notes: Absolute beast mode on the clean complex. 215 is my 1 RM, yet I pulled under it like a boss today on my final working set and proceeded to bang out two front squats. Pulls actually weren't that great, but it's good to work some dynamic pulling off the floor. Should've done the final segment "for time."
Final 12-week cycle starts tomorrow, which should take me into mid-February. Focus will be on leg strength, gymnastics volume, and aerobic conditioning. This is going to be major training, and I'm ready for it.
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."
No comments:
Post a Comment