Airdyne 45 minutes (Z1) (am)
Garage (pm)
Front squat 1 x 3 @ 70%; 1 x 3 @ 75%; 1 x 2 @ 80%; 1 x 2 @ 85%; 2 x 1 @ 90%; 2 x 1 @ 95% (every 90 seconds)
185; 205; 215; 225; 245; 255
AMRAP in 5 minutes of:
Squat-clean thrusters (165)
Score: 13
Notes: Felt like Danny Nichols on the bike this morning. Great balance of leg stamina and cardio. Heart rate touched 153 toward the end.
Front squats felt a bit heavy tonight. Doing sets every 90 seconds goes by quickly when you're changing weights between sets. So disappointed with my effort on the AMRAP. Tried to maintain a pace of one rep every 15 seconds. I did this up through the 13th rep and then quit. I'm not really sure why I quit. I still had over a minute-and-a-half left, but I was just so disappointed that I couldn't maintain my desired pace. So tough to brace the midline on the heavy thrusters. Front squats probably zapped my leg strength a bit -- as did the Airdyne. However, this workout was there for the taking if I was willing to dig deep on the last 7 reps. Just didn't have it.
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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