Row 10K (Z1) (am)
47.57.8; 2.23.8 (22) (151)
Garage (pm)
Front squat 8 x 2 @ 80% (OTM)
210
5 x 1 halting clean deadlift + 1 hang clean + 1 clean + 1 push jerk @ 80-90%
170, 170, 175, 175, 175
5 sets for max reps of:
45 seconds of ground-to-overhead (155)
Rest 45 seconds
5, 5, 5, 5, 6
Notes: Heart rate a bit higher than desired for this slow of a pace. Should be able to hold sub-2.20 without crossing threshold. Perhaps some overtraining going on.
Didn't have great legs for tonight's session, but I was in a good place mentally. Maintained good positioning on the front squats. Once again, I loved transitioning from the front squats to the clean complex. Bar feels light in the rack position and I felt explosive out of the hole. Unfortunately, I had no legs left after a deadlift and two cleans to drive the bar overhead. Couldn't progress past 175 without sacrificing form. I'm a bit disappointed with myself for not pushing a bit harder on the G2O work. I feel as though I could've held 6s across. I just didn't have any explosiveness going overhead tonight, though. So, I played it conservatively. Goal for this week is to push the limits a bit, though, so I'm a little disappointed.
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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