Fitness 500
3 rounds, not for time, of:
12 box jumps (24)
Handstand hold, 1 minute
12 T2B
20 x 1 hang clean + 1 clean (OTM)
105 => 195
Bench press 3 x 8 @ 175 (perform 8 ring rows between each set)
Notes: The barbell segment was very intense. It was difficult to recover between sets. I was breathing heavy, which makes it difficult to brace the midline in the bottom of the clean. I was a bit rocked by the end. Failed the last set of bench press. Good to work a little horizontal pulling, too. Went for a ~20-mile bike ride with Mary Catherine in the afternoon.
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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