Fitness 500
Power snatch (heavy single)
155
4 rounds of:
4 power snatches (115)
8 T2B
12 box jumps (24)
Actively recover on bike until heart rate drops below 130
Notes: This was just what the doctor ordered. Felt sluggish this morning -- I think yesterday's Airdyne workout beat me up pretty good. Hit a solid power snatch at 155 to prime the body for moving explosively on the workout. The workout itself was just about perfect. Bobby did something very similar about a month and ago and I've been excited to try it. I attacked each round just about as hard as I could my heart rate went to 180, 181, 182, and 182 and the end of each of the rounds. I would then spin it out on the bike until my heart rate dropped below 130, which took about 3 minutes with very easy pedaling. I utilized the double-bounding technique on the box jumps, which really jacked my heart rate. Snatches were very crisp today as I allowed the bar to get deep into my hips and my hamstrings were activated. T2B went unbroken, but grip was slipping pretty bad on the last two rounds. I feel much better after this workout than I did beforehand, which is great.
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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