8th & I
Power snatch 15 x 2 @ 80% (OTM)
140
Squat 2 x 5 @ 65%; 3 x 5 @ 70%
200; 215
Front squat 4 x 5 @ 60%
160
Notes: Legs weren't sore today, but they were a bit dead from yesterday's rowing. Power snatches were okay. Need to be able to bang away at this weight, but my strength/power levels aren't quite there yet. Nice easy day on squatting and I cycled through the reps and sets quickly. I suppose these types of days are important over the course of the 12-week program. The volume is light, but you're still honing the movement pattern and staying fresh. Had considered some OTM-style skill/conditioning, but opted to quit while I was ahead. Some aerobic restoration on the rowing machine tomorrow and then some pretty serious workouts planned for the weekend.
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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