Airdyne 15 x 1 minute (85%)/1 minute (50%) (am)
Fitness 500 (pm)
Push press 6 x 3 (perform 6 strict pull-ups between each set)
165, 175, 185, 195, 195, 195(f)
15 minutes (rotating OTM):
6 push presses (135)
12 pull-ups
18 box jumps (24)
Notes: Covered 370 calories on the morning session with heart rate touching 171 toward the end. Ranged from 67-75 RPMs on the pick-ups and increased intensity as the workout progresses. Spun out at ~45 RPMs for recovery.
Quality session tonight thanks to some great energy from Paul. I was dragging a bit, but we did the OTM-style work together and it was fun. Failed the third push press rep on my final set at 195. Also failed the sixth strict pull-up on that set.
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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