Airdyne 30 x 30 seconds (85%)/30 seconds (50%) (am)
Garage (pm)
Hang snatch 10 x 1 @ 75% (every 30 seconds)
130
3 rounds of:
3 snatch-grip DL @ 110%
Rest 45 seconds
15 push-ups
Rest 45 seconds
Notes: Good aerobic work in the morning. Revved it up to 71-75 RPMs during the pick-ups and then spun it out at ~47 RPMs on the recoveries. Heart rate got up to 176 on the final few pick-ups. Quads were on fire! Need to deal with a bit of pain until my Airdyne-specific leg muscles catch up to my overall conditioning.
Garage isn't quite set up yet, but I wanted to try it anyways. Had trouble getting under the bar tonight. Bottom position is garbage. Used 195 on the DLs which will hopefully make my snatches feel lighter off the floor. Skipped conditioning because I don't want to overdo things right now.
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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