Fitness 500
3 rounds, each for time, of:
40 double-unders
12 T2B
12 HSPU
1.45, 1.48, 2.59
Power snatch 10 x 1 + 1 @ 80% (OTM)
140
4 x 1 halting-snatch deadlift + 1 snatch pull @ 95-100%
165, 170, 175, 175
3 rounds of:
8 GHD hip extensions @ "4022" tempo
Rest 1 minute
10 ring dips
Rest 1 minute
Notes: Great bounce-back from yesterday. Finally put my shoulder to test. It's certainly not ideal or anywhere close to 100%. However, I can compete with it. Reminds me of when my golf swing would be all messes up heading into a tournament and you had to fall back on your "emergency" swing just to keep the ball in play. All sets of T2B unbroken and pretty solid. Still getting a referral of pain to the front of the shoulder, but it wasn't bad on the T2B. Very hesitant with the turnover on the power snatches, but it went okay. I'm probably compromising a bit and not using proper movement patterns, but it is what it is at this point. Hopefully the HSNDLs and pulls helped to reinforce better movement patterns. The tempo hip extensions had me burning pretty bad. Shoulder is fine on ring dips. Went home and stretched, iced, took ibuprofen, and applied China Gel. This sport is tough.
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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