Fitness 500
Bench press 3, 3, 2, 2, 1, 1
175, 185, 195, 205(pr), 215, 220(pr)
For time:
15 C2B
30 push press (115)
12 C2B
30 burpees
9 C2B
6.31
Notes: Good to be back in the gym! Set a couple of personal records on bench press with a double at 205 and a single at 220. The overhead work, dips, and push-ups are obviously carrying over nicely to the bench press. Plus, I just feel most stable when setting up on the bench and am able to use my entire body to generate force. The metcon was really good, too. Went unbroken on the 15 C2Bs, 6/3/3 on the 12, and 3/2/1/1/1/1 on the 9. Kept a very good pace on push press and burpees. I'm very impressed with Bobby's performance on this one. I felt like I was really moving, but he got back to the pull-up bar for the set of 9 at the same time as me. I definitely need to work on my pulling power, perhaps with some more strict pull-ups. Anyways, it was great to jump back into the training mix with a nice intense piece like this one. Back on the Airdyne tomorrow for some 30/30s.
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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