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."
Saturday, November 16, 2013
Friday, November 16, 2013
Row 5K (RPE 8)
19.49.4; 1.59.4 (24) (174)
Notes: Very positive heart rate data today. Nice slow, steady creep up to 170 and then it completely flattened out for almost the entire second half. In the past, I've been having to work in the low 180s for at least the last 1K. Things are definitely moving in the right direction.
19.49.4; 1.59.4 (24) (174)
Notes: Very positive heart rate data today. Nice slow, steady creep up to 170 and then it completely flattened out for almost the entire second half. In the past, I've been having to work in the low 180s for at least the last 1K. Things are definitely moving in the right direction.
Thursday, November 14, 2013
Thursday, November 14, 2013
Airdyne 30 x 30 seconds (85%)/30 seconds (50%) (am)
Fitness 500 (pm)
3 rounds, not for time, of:
10 dips
8 KB snatches/arm (53)
15 GHD sit-ups
6 x 1 high-hang clean + 1 power clean + 1 jerk
155, 165, 175, 185, 195, 195
3 rounds of:
8 strict pull-ups
Rest 90 seconds
16 deficit hand-release push-ups (hands on 5# plates)
Rest 90 seconds
Notes: Total burner in the morning. My legs are just getting chewed up. Took it up to 73-75 RPMs on the pick-ups and spun it out at 43-44 RPMs, which was slightly lower than last week. You can try like hell, but 30 seconds simply isn't enough time to recover the legs before the next interval. Heart rate touched 175 toward the end of the workout.
Low energy tonight at the gym. Finding it difficult to train hard on weekday evenings after training in the morning and working. Power cleans got a bit heavy at 195. The high-hang clean zaps your legs a bit for the power clean. My upper body strength is terrible and I don't even want to write about it.
Fitness 500 (pm)
3 rounds, not for time, of:
10 dips
8 KB snatches/arm (53)
15 GHD sit-ups
6 x 1 high-hang clean + 1 power clean + 1 jerk
155, 165, 175, 185, 195, 195
3 rounds of:
8 strict pull-ups
Rest 90 seconds
16 deficit hand-release push-ups (hands on 5# plates)
Rest 90 seconds
Notes: Total burner in the morning. My legs are just getting chewed up. Took it up to 73-75 RPMs on the pick-ups and spun it out at 43-44 RPMs, which was slightly lower than last week. You can try like hell, but 30 seconds simply isn't enough time to recover the legs before the next interval. Heart rate touched 175 toward the end of the workout.
Low energy tonight at the gym. Finding it difficult to train hard on weekday evenings after training in the morning and working. Power cleans got a bit heavy at 195. The high-hang clean zaps your legs a bit for the power clean. My upper body strength is terrible and I don't even want to write about it.
Wednesday, November 13, 2013
Wednesday, November 13, 2013
Row 3 x 10 minutes (rest 3 minutes between intervals) (<160 heart rate) (am)
1. 2,342 meters; 2.08.0 (23) (154)
2. 2,345 meters; 2.07.9 (23) (153)
3. 2,347 meters; 2.07.8 (24) (154)
Garage (pm)
10 x 1 hang power snatch + 1 power snatch (OTM)
135 => 150
3 rounds of:
3 snatch-grip DLs (195)
Rest 45 seconds
AMRAP strict HSPUs (scaled to Ab-mat)
Rest 45 seconds
6 x 20 double-unders, 10 Ab-mat sit-ups, & 10 double-unders (OTM)
Notes: Some good and some not-so-good. Felt like an aerobic powerhouse in the morning on the rower. My paces continue to improve and my heart rate is staying lower. I can't even imagine where I'll be aerobically by the time the Open rolls around (assuming I can keep it up). Unfortunately, all of the work on the rower and Airdyne is zapping my legs a bit for the barbell movements. I didn't have much pop on the power snatches tonight and resorted to some sloppy footwork. I'm hoping that it's just an adjustment period. Also, I wasn't able to do single strict HSPU! I had to scaled to an Ab-mat and managed 7, 7, and 5 reps. This obviously requires major work.
1. 2,342 meters; 2.08.0 (23) (154)
2. 2,345 meters; 2.07.9 (23) (153)
3. 2,347 meters; 2.07.8 (24) (154)
Garage (pm)
10 x 1 hang power snatch + 1 power snatch (OTM)
135 => 150
3 rounds of:
3 snatch-grip DLs (195)
Rest 45 seconds
AMRAP strict HSPUs (scaled to Ab-mat)
Rest 45 seconds
6 x 20 double-unders, 10 Ab-mat sit-ups, & 10 double-unders (OTM)
Notes: Some good and some not-so-good. Felt like an aerobic powerhouse in the morning on the rower. My paces continue to improve and my heart rate is staying lower. I can't even imagine where I'll be aerobically by the time the Open rolls around (assuming I can keep it up). Unfortunately, all of the work on the rower and Airdyne is zapping my legs a bit for the barbell movements. I didn't have much pop on the power snatches tonight and resorted to some sloppy footwork. I'm hoping that it's just an adjustment period. Also, I wasn't able to do single strict HSPU! I had to scaled to an Ab-mat and managed 7, 7, and 5 reps. This obviously requires major work.
Tuesday, November 12, 2013
Tuesday, November 12, 2013
Airdyne 45 minutes (aerobic restoration)
364 calories (150)
Notes: Back hammering away at the aerobic base. Body is pretty banged up from the last few days of training, particularly the quads and upper back/traps. Today's workout served as a good "flush" as well as a nice aerobic builder. Came out of the gates at ~53 RPMs, but quickly found myself in the 55-58 range. Back on the rower tomorrow morning followed by some snatch work in the evening.
364 calories (150)
Notes: Back hammering away at the aerobic base. Body is pretty banged up from the last few days of training, particularly the quads and upper back/traps. Today's workout served as a good "flush" as well as a nice aerobic builder. Came out of the gates at ~53 RPMs, but quickly found myself in the 55-58 range. Back on the rower tomorrow morning followed by some snatch work in the evening.
Monday, November 11, 2013
Monday, November 11, 2013
Fitness 500
Pause squat 1 x 5 @ 50%; 1 x 3 @ 60%; 1 x 2 @ 70%; 1 x 2 @ 75%; 3 x 2 @ 80%
160; 190; 220; 235; 250
AMRAP in 6 minutes of:
12 DB snatches (60)
12 over-the-box jumps (24)
4 rounds
Notes: I really enjoyed the pause squats. They force you to stay tight rather than collapsing into the bottom. I did a 3-second pause on each rep and had to work very hard on the doubles at 250. I'll be looking for some different types of squatting to do over the next few weeks. The metcon was a total quad-burner. Over-the-box jumps tax the legs way more than regular box jumps, and I'm not really sure why. Even the jump off the box seems difficult. I tried my best to keep moving and then emptied the tank at the end to just finish the fourth round as time expired. Bobby coached me through it and that really helped me with the final round. Looking for a good flush on the Airdyne tomorrow morning.
Pause squat 1 x 5 @ 50%; 1 x 3 @ 60%; 1 x 2 @ 70%; 1 x 2 @ 75%; 3 x 2 @ 80%
160; 190; 220; 235; 250
AMRAP in 6 minutes of:
12 DB snatches (60)
12 over-the-box jumps (24)
4 rounds
Notes: I really enjoyed the pause squats. They force you to stay tight rather than collapsing into the bottom. I did a 3-second pause on each rep and had to work very hard on the doubles at 250. I'll be looking for some different types of squatting to do over the next few weeks. The metcon was a total quad-burner. Over-the-box jumps tax the legs way more than regular box jumps, and I'm not really sure why. Even the jump off the box seems difficult. I tried my best to keep moving and then emptied the tank at the end to just finish the fourth round as time expired. Bobby coached me through it and that really helped me with the final round. Looking for a good flush on the Airdyne tomorrow morning.
Sunday, November 10, 2013
Sunday, November 10, 2013
Fitness 500
3 rounds, not for time, of:
12 box jumps (24)
Handstand hold, 1 minute
12 T2B
20 x 1 hang clean + 1 clean (OTM)
105 => 195
Bench press 3 x 8 @ 175 (perform 8 ring rows between each set)
Notes: The barbell segment was very intense. It was difficult to recover between sets. I was breathing heavy, which makes it difficult to brace the midline in the bottom of the clean. I was a bit rocked by the end. Failed the last set of bench press. Good to work a little horizontal pulling, too. Went for a ~20-mile bike ride with Mary Catherine in the afternoon.
3 rounds, not for time, of:
12 box jumps (24)
Handstand hold, 1 minute
12 T2B
20 x 1 hang clean + 1 clean (OTM)
105 => 195
Bench press 3 x 8 @ 175 (perform 8 ring rows between each set)
Notes: The barbell segment was very intense. It was difficult to recover between sets. I was breathing heavy, which makes it difficult to brace the midline in the bottom of the clean. I was a bit rocked by the end. Failed the last set of bench press. Good to work a little horizontal pulling, too. Went for a ~20-mile bike ride with Mary Catherine in the afternoon.
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