CrossFit Hyannis (am)
3 rounds, not for time, of:
3 muscle-ups
10 hollow rocks
12 box jumps (24)
3 rounds, each for time, of:
5 power cleans (165)
10 C2B
.46, 1.11, 1.22
3 rounds, each for time, of:
Row 250 meters
5 power snatches (115)
1.25, 1.25, 1.28
Airdyne 60 minutes (Z1) (pm)
Notes: Decent muscle-ups today. Strung together some triples, but failed the third rep of the last set. Did an extra rep after the segment just for fun. Hollow rocks burned like a mother. Usually a sign that you need to do more of them. Worked touch-and-go on the power cleans. This fatigued the grip and made C2Bs incredibly difficult after the first round. Had to resort to singles by the end of round 2. Similar issue on the row/power snatch. Grip and pulling strength was just zapped. These double grip couplets destroy me. Need to sneak in some supplemental pulling and grip work throughout the week.
Definitely back in the aerobic groove. Felt great on the Airdyne today and capped off a good week back from being sick. Time to open things up this week and start to "go for it." It's time to see what I've got.
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."
No comments:
Post a Comment