Garage (am)
Airdyne 5 minutes (RPE 5)
44 calories; 58+ RPMs (144)
Airdyne 10 minutes (RPE 7)
133 calories; 65+ RPMs (176)
Airdyne 10 minutes (RPE 8)
142 calories; 66+ RPMs (179)
Fitness 500 (pm)
3 rounds, not for time, of:
12 C2B
15 GHD sit-ups
50 double-unders
6 x 1 high-hang clean + 1 push press + 1 jerk
155, 165, 175, 185, 195, 195(f)
Notes: Lactic acid fest in the morning. Pain in the quads would kick in about two minutes into the piece and I just had to live with it. I can't even fathom what it would take to get 300 calories in 10 minutes. You'd probably have to sit at 80+ RPMs for the entire piece. Conditioning is still far exceeding leg stamina on Airdyne.
Decent session at Fitness 500. I was frustrated with equipment and people in my way, but settled in nicely for the barbell work. High-hang means you keep torso vertical and only bend knees as far as ankles will allow. Push press was the hardest part and I finally failed on the last set. My C2B weren't great today. Need to really dial in my pull-ups -- all variations.
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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