Fitness 500
Front squat 8 x 3 @ 75-80% (OTM)
200
Clean 5 x 1 + 1 + 1 (10 seconds between reps) (rest 2 minutes)
155, 175, 185, 195, 205(pr)
For time:
Row 1K
50 C2B
30 thrusters (95)
11.45
Notes: Thought legs would have more juice after two non-gym days; however, they felt a little dead -- likely from yesterday's Airdyne session. Front squat range was 200 to 210, but I stayed at 200 and just focused on quality reps. It was quite a bit of work in only 8 minutes. Didn't have great bar speed today on cleans, but still managed a PR. Did a 1 + 1 at 205 back in September, but I've never done a 1 + 1 + 1 this heavy. Held a 2.00 pace on the 1K, which was very manageable. Tried to break the C2B into 5s, but had to drop to 3s once I hit the mid-30s. 50 reps of C2B is a big number and you just have to take your medicine. Broke the thrusters 12/8/5/5. This is simply unacceptable and needs to be broken into no more than three sets. I easily could've done them 14/10/6, but wasn't willing to withstand the pain.
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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