8th & I
Power snatch 10 x 1 + 1 (every 90 seconds for 15 minutes)
95, 105, 115, 125, 135, 145, 150, 150, 150, 150
Squat 1 x 8 @ 65%; 1 x 8 @ 70%; 1 x 8 @ 75%; 1 x 8 @ 80%
200; 215; 230; 245
Front squat 1 x 5 @ 60%; 1 x 5 @ 65%; 2 x 5 @ 70%
160; 170; 185
Notes: Didn't feel comfortable going any heavier than 150 today on the power snatches because I wanted to maintain good footwork. This 15-minute segment moves very quickly and doesn't provide your legs with much time to recharge. I was happy to crank some solid reps at 150 and will build from here. Need to get to the point where I can crank some solid reps at 165, which has been the separating weight during the last two Opens. I had in my head for some reason that today's squatting was a "de-load" of sorts. I can assure you that 8 reps at 245 was no a de-load, particularly after three other sets of 8. I was crushed and then just gutted through the front squats. Even those felt heavy after the squats. Had considered some conditioning, but figured it was best to live to fight another day. Lots of good workouts planned for the next few days, including some rowing tomorrow.
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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