Fitness 500
4 rounds of:
6 power cleans
Rest 1 minute
8 push jerks
Rest 1 minute
135, 155, 165, 165
10 minutes (alternating OTM):
12 GHD sit-ups
36 double-unders
Notes: This was a great training session. The barbell work was phenomenal. Emphasis was on speed and efficiency on unbroken, touch-and-go reps. Last few power cleans at 165 were particularly difficult due to grip fatigue. I really had to drive under the bar on the last few push jerks to achieve lock-out. Nice to do this type of workout with Bobby as it helps a lot with energy. He beasted out a set at 175. Good volume work on the GHD sit-ups. Felt particularly smooth on the double-unders.
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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