Fitness 500
Push press (heavy single in 15 minutes)
215(pr)
Then, immediately into jerk 5 x 1 @ push press weight (215) (OTM)
Squat 1 x 6 @ 70%; 1 x 4 @ 80%; 1 x 2 @ 90%; 1 x 1 @ 95%; 1 x 2 @ 90%; 1 x 4 @ 85%; 1 x 6 @ 75%
220; 250; 285; 300; 285; 270; 235
AMRAP in 5 minutes of:
10 C2B
10 pistols (alternating)
10 HSPU
2 rounds + 10 C2B & 7 pistols
Notes: Another overhead PR today. The Invictus program absolutely hammers the overhead work and I'm seeing major improvements. Previous PR was 205. Jerks were monstrous this morning. Had nice vertical dip and explosive drive under the bar. Definitely feel as though I could blast through my current PR of 225. Squats were pretty good today. Still some soreness from Thursday's walking lunges. Happy to hit a rep at 300. The set of 4 at 270 on the way back down the ladder was actually the most grueling. Went unbroken on all three sets of C2B, which is somewhat encouraging. Pistols were a little sloppy, but decent all things considered. Went unbroken on first round of HSPU, but broke 5/3/2 in the second round. Nice little piece to practice some higher skilled movements with an elevated heart rate. Would've liked to have gotten back to the HSPU for some reps. All-around good training session.
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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