Fitness 500
3 rounds, not for time, of:
10 HSPU
40 double-unders
10 C2B
Snatch 12 x 1 @ 85% (OTM)
150
With a running clock:
For time:
Row 500 meters
25 burpees (lateral jump over erg)
3.20
At the 6-minute mark, complete 2 rounds, for time, of:
12 push presses (115)
12 T2B
3.20
At the 12-minute mark, complete 2 rounds, for time, of:
20 front-rack lunges (115)
10 box jumps (30)
5.06
Notes: HSPU weren't as clean as lady week. Was hitting the wall too soon. C2B were okay, but not where I want them to be. Snatches were solid again tonight. Good speed under the bar. Failed only one rep when I lost focus as somebody walked in my line of vision. I'm bummed about my performance on the conditioning pieces. Dominated the row/burpee with unbroken burpees. Should've kept the push press/T2B as 3 rounds. Also, shouldn't have quit and skipped the final row/burpee piece. My calves were cramping pretty bad, though, so I called it off. It's not a huge deal, but I had good juice tonight and wish I had gone for it a little more.
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."
Good choice holding off a bit. I know it was tempting to push the pace but this was a tough workout as is. No need to push through cramps to finish the workout as planned. Good thing you had your coach there. Your on a good rhythm right now. Keep it going. See you Friday night for some heavy deadlifts.
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