Fitness 500
5 x 1 power clean + 1 push jerk
165, 175, 185, 185, 185
Squat 1 x 10 @ 60%; 1 x 10 @ 65%; 1 x 10 @ 70%
190; 205; 220
3 rounds of:
8 strict chin-ups
Rest 1 minute
8 ring dips
Rest 1 minute
16 GHD sit-ups
Rest 1 minute
Notes: Back under the bar. Starting a 6-week squatting program that should put me where I need to be in terms of leg strength a few weeks out from the Open. Positioning and mobility felt awesome. However, the set of 10 at 220 was no joke! Totally rocked my core and made the strict chin-ups and ring dips very difficult.
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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