8th & I
Squat 1 x 8 @ 65%; 1 x 8 @ 70%; 1 x 6 @ 80%; 1 x 6 @ 85%
200; 215; 245; 260
Front squat 1 x 5 @ 70%; 1 x 5 @ 75%; 1 x 5 @ 80%; 1 x 5 @ 85%
185; 200; 210; 225
AMRAP in 6 minutes of:
12 wall ball shots
9 T2B
6 burpees
4 rounds + 4 wall ball shots
Notes: If you think that my legs are going to fail on the third round of thrusters this year, then you're wrong. I'm building the necessary leg strength so that I don't get tripped up by any of the barbell movements during this year's Open. The set of 6 squats at 260 was brutal. The set of 5 front squats at 225 was even worse, and happens to be new 5 RM for me. Really attacked the metcon knowing that T2B would slow me down at some point. Stormed through 2 rounds until I had to break the T2B 5/4 on the third round. Had to go to all "swinging singles" on the the fourth round. Really pushed through the wall ball shots and burpees hard and was very pleased with how my conditioning felt.
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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