Garage
3 rounds, not for time, of:
8 KB snatches/arm (53)
Handstand hold (nose-to-wall), 45 seconds
40 double-unders
Snatch (3-second pause in bottom position) 12 x 1 @ 75% (OTM)
135
4 rounds of:
30 seconds of rowing
Rest 30 seconds
30 seconds of press (75)
Rest 30 seconds
30 seconds of double-unders
Rest 30 seconds
30 seconds of push-ups (hand-release)
Rest 30 seconds
Notes: Finally found a bit of a rhythm on the snatches. All 12 reps were super crisp and bottom position was upright. Got trashed in the metcon by my pressing endurance. I knew I'd reach failure eventually, but was surprised how it early it happened. Aerobic system is out of whack right now, too. Need to get back into a better training groove. Also, used my new Reheband knee sleeves for the first time today. It's amazing how warm they keep your knees. I don't intend to use them for snatches regularly, but will use them for squatting, cleans, and competition-type squatting movements (thrusters and wall ball shots). Interestingly, they feel really good if you wear them around your calves. I think I'll do this whenever I'm not using them on my knees.
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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