Row 45 minutes (aerobic restoration) (am)
9,589 meters; 2.20.7 (22) (142)
Fitness 500 (pm)
Power snatch 5 x 2 @ 85% (OTM)
150
Squat 1 x 8 @ 60%; 1 x 8 @ 65%; 1 x 8 @ 70%; 1 x 8 @ 75%
190; 205; 220; 235
Notes: Amazing heart rate performance on the morning row. More meters rowed than ever before yet heart rate stayed lower than ever. Tried to focus on relaxing arms so that I'm not over-gripping.
Worked up quickly to 150 and then did the five doubles OTM. These were true doubles, i.e., not touch-and-go. It's definitely time to test "Isabel" to see how far my power snatches have come. The set of 8 squats was brutal.
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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