Row 7K (Z1) (am)
32.24.8; 2.18.9 (22) (153)
Fitness 500 (pm)
Power snatch (heavy single in 15-20 minutes)
165
Squat 5 x 3 @ 80% (OTM)
260
3 rounds, each for time, of:
5 power snatches (115)
10 OHS
Rest 3 minutes
.40, .40, .39
Notes: A bit too aggressive with my pace this morning. Spent a ton of time in the high-140s and even the low-150s. Hopefully it wasn't too detrimental.
Accomplished some good things tonight. First, I was able to power snatch 165 without much trouble. Shoulder was a little "soft" on the catch, but it was otherwise clean. Second, I handled 15 back squats at 260 in less than 5 minutes. Legs felt good even after Monday's front squats and Tuesday's thrusters. Third, I was able to OHS without shoulder pain. I ran through each of the sets unbroken. So, the work is done. Tomorrow is a full rest day before running through a "dress rehearsal" on Friday with Bobby. Saturday will be active recovery and then Sunday is the show. Very exciting.
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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