Fitness 500
3 rounds, each for time, of:
12 C2B
12 HSPU
12 KBS (70)
1.27, 1.54, 4.22
Deadlift 1 x 10 @ 50%; 1 x 10 @ 60%; 1 x 10 @ 65%; 1 x 8 @ 70%; 1 x 6 @ 75%
185; 220; 235; 255; 275
2 x 8 "Is," "Ys," & "Ts" (5# DBS)
Notes: Good session tonight. First two rounds of the conditioning work were almost perfect. Went unbroken on the first round and then broke the HSPU 11/1 in the second round. HSPU went to shit in the third round, however. This was both a strength issue and a technique issue. I was happy with my C2B, though, and very surprised by my swings tonight. Deadlifts were better this week. Went a little lighter and it was more appropriate. Used a belt on only the last two sets. Used a "clean" grip on all but the last set. Back at it tomorrow with some muscle-ups, heavy overhead work, and squatting. Hopefully an afternoon walk, too, with my puppy.
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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