Airdyne 45 minutes (aerobic restoration) (am)
Fitness 500 (pm)
6 x 1 push press + 1 jerk
155, 175, 185, 195, 195, 195
Front squat 1 x 5 @ 60%; 1 x 5 @ 65%; 1 x 5 @ 70%
160; 170; 185
4 rounds, each for time, of:
20 pull-ups
20 wall ball shots
40 double-unders
Rest 3 minutes between each round
1.58, 1.52, 1.51, 2.30
Notes: Just cruising in the morning. Actually touched 152 toward the end.
Good speed on jerk today. Got into a deep split and really drove the weight. Front squats were difficult today. Stiff neck was really a factor in the bottom position. Who'd ever think your neck can impact your front squats? Ran through the condition piece with Paul, a.k.a. "The Aerobic Go-Cart." These intervals spun me up a good bit. Had to break last set of pull-ups 13/7. Backed off on the last set of double-unders because I was dangerously close to the edge. Today wasn't the day to go "there." I definitely underestimated the pull-ups on this workout. Very taxing on grip and overall energy.
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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