Airdyne 45 minutes (Z1) (am)
Fitness 500 (pm)
3 rounds, each for time, of:
50 double-unders
15 thrusters (75)
15 TRX rows
Rest 3 minutes
N/A, N/A, N/A
Full recovery
3 rounds, each for time, of:
15 box jumps (24)
15 GHD sit-ups
15 burpees (6-inch target)
Rest 3 minutes
2.10, 2.06, 2.15
Full recovery
3 rounds, each for time, of:
Row 500 meters
15 KBS (53)
50 double-unders
Rest 3 minutes
3.40, 3.37, 3.39
Notes: Nice aerobic piece in the morning. Legs felt strong today. Heart rTe touched 153 toward the end, but I was hammering away pretty hard.
Great training session tonight. Lots of volume of different movements in manageable settings. My watch kept getting jammed on the double-under/thruster/row intervals, so I don't have recorded times. Subbed TRX rows for pull-ups and GHD sit-ups for T2B in an effort to lay off the shoulder. Great mind-set tonight. Things are heading in the right direction for this weekend.
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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