Airdyne 45 minutes (Z1) (am)
Fitness 500 (pm)
Farmers' walks 4 x around weight room (65# DBs)
Single-arm DB rows 4 x 8 @ 65 (3011 tempo)
2 x 8 "Is," "Ys," and "Ts" (5# DBs)
Notes: Nice and steady on the Z1 work. Heart rate touched 147 toward the end.
Bobby helped me with some supplemental pulling and grip exercises. We found some serious weak spots in my rhomboids and shoulders. The "Is," "Ys," and "Ts" were some of the hardest sets I can remember. I was in agony toward the end. I'm clearly lacking the structural support needed to safely perform high-rep gymnastics movement. I'll be looking to incorporate more of these movements into my routine over the next few weeks.
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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