Garage
3 rounds, not for time, of:
20 squats
10 push-ups
10 hollow-rocks
5 rounds of:
5 Pendlay rows (145)
Rest 1 minute
10 single-arm KB press (35)
Rest 1 minute
Ball slams 10 x 10 (OTM)
Notes: Not much energy today, but I got in some decent work. A bit weak on the Pendlay rows. Could feel myself starting to "buck" the hips, so I stuck at 145. Amazing how poorly my left arm moves in comparison to my right arm on the single-arm work. Toughest part of a ball slam is getting the ball from the ground to overhead -- not the actual slam itself.
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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