Row 10K (Z1) (am)
47.44.4; 2.23.2 (22) (149)
Fitness 500 (pm)
3 rounds, not for time, of:
10 HSPU
50 double-unders
10 T2B
4 x 3-position snatch @ 75-80%
DNS
5 rounds of:
30 seconds of KBS (53)
Rest 30 seconds
30 seconds of over-the-box jumps (24)
Rest 30 seconds
30 seconds of push-ups (hand-release)
Rest 30 seconds
Notes: Caught the most amazing "runner's high" during the final 3K or so. It was incredible. I felt like Mikko Salo or something. Significant negative splits this morning. Aerobic conditioning is as good as ever right now.
So, there's no denying it any more: my left shoulder is injured and it's time to give in a bit. I couldn't do dislocates with the wooden dowel without grimacing. It really hurts on T2B on the back-swing. I tried warming up for snatches and simply couldn't turn over my left arm or stabilize in the bottom with any confidence. I stopped at that point and just moved on. Interestingly, KBS and push-ups felt totally fine. I felt like a monster with the 53# bell. Bottom line is that I need to lay off anything that bothers my shoulder. No bar work for a while and no snatches until I can do full range of motion without pain. This is obviously terrible timing, but there's so many more movements to be done that I can't allow this to be an excuse.
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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