8th & I
Squat 1 x 5 @ 60%; 1 x 3 @ 70%; 1 x 2 @ 80%; 1 x 2 @ 90%; 1 x 1 @ 95%
185; 215; 245; 275; 290
Front squat 1 x 5 @ 65%; 1 x 4 @ 75%; 1 x 4 @ 80%; 1 x 4 @ 85%
170; 200; 210; 225
5 rounds of:
6 bench presses (165)
Rest 90 seconds
12 T2B
Rest 90 seconds
Notes: Barely got away with this one. The single at 290 was brutal after yesterday's thrusters. Although, the front squats felt good today. I'll be excited to see if I can set a new front squat PR at the end of this program. Used a close-grip on bench press. Hate benching without a spotter to help with the lift-off, but I really wanted to do this workout. Barely got the 12th rep on the last set of T2B. This week will be all about building momentum into Friday where I plan to test a 10-minute snatch/burpee couplet.
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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