Airdyne 30 x 30 seconds (85%)/30 seconds (50%) (am)
Fitness 500 (pm)
3 rounds, not for time, of:
10 dips
8 KB snatches/arm (53)
15 GHD sit-ups
6 x 1 high-hang clean + 1 power clean + 1 jerk
155, 165, 175, 185, 195, 195
3 rounds of:
8 strict pull-ups
Rest 90 seconds
16 deficit hand-release push-ups (hands on 5# plates)
Rest 90 seconds
Notes: Total burner in the morning. My legs are just getting chewed up. Took it up to 73-75 RPMs on the pick-ups and spun it out at 43-44 RPMs, which was slightly lower than last week. You can try like hell, but 30 seconds simply isn't enough time to recover the legs before the next interval. Heart rate touched 175 toward the end of the workout.
Low energy tonight at the gym. Finding it difficult to train hard on weekday evenings after training in the morning and working. Power cleans got a bit heavy at 195. The high-hang clean zaps your legs a bit for the power clean. My upper body strength is terrible and I don't even want to write about 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."
Ben...you might have gone a bit too hard on the AD in the morning. 85% is only about 160-165bpm. You were up close to 92-93%. 30mins of that kind of intensity is a very hard workout. We used to do hard 30/30's...like you did today...but we did 15-20mins of 30/30's and considered it a high quality day.
ReplyDeleteNot surprised you didn't have much in the evening.
By the way...you are doing some serious training...
ReplyDelete