Fitness 500 (am)
Clean & jerk 15 x 3 @ 70% (OTM)
150
Squat 1 x 10 @ 60%; 1 x 8 @ 70%; 1 x 8 @ 75%
185; 215; 230
Barnstable High School Track (pm)
Burpee muscle-ups 5-4-3-2-1 (perform 240 yard shuttle run between each set)
12.50
Notes: This was my first heavier day since my back injury, and it went okay. I made the mistake of thinking that I could jump back into my squat program without missing a beat, but that was not the case. The set of 8 at 230 was a total grinder, and I would have had to complete another set of 8 at 245 to stay with the program. Looks like I'll have to re-set and build back up from the bottom. The OTM-work wiped me out pretty good, too. Each set was manageable, but the cumulative effect was significant.
We had a good time out at the track for the afternoon workout. I've never done burpee muscle-ups before. The burpee doesn't seem like much, but it just takes enough juice out of your triceps to impact the muscle-ups. I tried to go a little too fast during the set of 5 and ended up failing a couple of reps. That dropped me behind Bobby and I was never able to catch up. I've been really impressed with his upper body strength on bench press, C2Bs, and muscle-ups. It has made me realize that I need to dedicate some serious time to building up some upper body strength. The shuttle run was the total length of the football field (120 yards, including end zones) and back. Back on the Airdyne tomorrow for some aerobic threshold work.
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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