Row 3 x 10 minutes (rest 3 minutes between intervals) (<160 heart rate) (am)
1. 2,342 meters; 2.08.0 (23) (154)
2. 2,345 meters; 2.07.9 (23) (153)
3. 2,347 meters; 2.07.8 (24) (154)
Garage (pm)
10 x 1 hang power snatch + 1 power snatch (OTM)
135 => 150
3 rounds of:
3 snatch-grip DLs (195)
Rest 45 seconds
AMRAP strict HSPUs (scaled to Ab-mat)
Rest 45 seconds
6 x 20 double-unders, 10 Ab-mat sit-ups, & 10 double-unders (OTM)
Notes: Some good and some not-so-good. Felt like an aerobic powerhouse in the morning on the rower. My paces continue to improve and my heart rate is staying lower. I can't even imagine where I'll be aerobically by the time the Open rolls around (assuming I can keep it up). Unfortunately, all of the work on the rower and Airdyne is zapping my legs a bit for the barbell movements. I didn't have much pop on the power snatches tonight and resorted to some sloppy footwork. I'm hoping that it's just an adjustment period. Also, I wasn't able to do single strict HSPU! I had to scaled to an Ab-mat and managed 7, 7, and 5 reps. This obviously requires major work.
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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