Fitness 500
3 rounds, not for time, of:
10 HSPU
40 double-unders
Max L-sit hold
12 x 1 snatch + 1 OHS @ 75-80% (OTM)
135 -> 140
5 rounds, each for time, of:
4 C2B
4 shoulder-to-overhead (115)
8 burpees (lateral jump over barbell)
4 shoulder-to-overhead
4 C2B
Rest 1 minute between rounds
1.13, 1.12, 1.14, 1.19, 1.31
Notes: Unbelievable session from a movement standpoint. Haven't done HSPUs in months, yet they were the best they've ever been. Kip was super tight and I could feel my hips opening up explosively. Key is extending your legs fully before the feet touch the wall. I tend to touch the wall before I fully open and it jams up the kip. Snatches were gorgeous tonight. Great pull into the bottom position and bottom position was very open and stable. OHS was effortless. Last week's 3-second pause in the hole was helpful. Having to perform an OHS after your snatch forces you to use proper footwork, too. Metcon was good. Programmed as 10 rounds, but I stopped after 5 because it was starting to get sloppy. The S2Os after the burpees were brutal! They were so effortless before the burpees, but then my legs were zapped. Same thing with the last 4 C2Bs of each round. Had no hip power. Looking forward to working with BSP on Friday on some supplemental pulling and grip strength movements.
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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