8th & I
Clean & jerk 15 x 3 @ 70% (OTM)
150
Squat 1 x 4 @ 70%; 1 x 4 @ 75%; 1 x 4 @ 80%; 1 x 4 @ 85%
215; 230; 245; 260
Front squat 1 x 5 @ 60%; 1 x 5 @ 65%; 2 x 5 @ 70%
160; 170; 185
20 minutes (alternating OTM): 12 wall ball shots & 6 T2B
Notes: Good to revisit the OTM-style clean & jerks -- Bobby and I followed the same format back in July. My conditioning felt much better this time around. This is a fantastic format that allows a substantial volume of barbell work with a major breathing component. You shut your brain off and just crank away whenever the top of the minute rolls around -- just keep hammering. Legs were totally zapped for squatting today. I've been pushing the legs pretty hard between rowing, goblet squats, and then the clean & jerks. I had to tap deep into my energy reserves to handle the set of 4 at 260. Should have followed my gut and used a 14/7 format on the OTM-style work. While I got in a good volume of work (120 wall ball shots and 60 T2B), I didn't elicit the conditioning response I desired. I'm very strong on wall ball shots and 12 reps doesn't elevate my heart rate much. This is a good combination, though, and I'll revisit it down the road.
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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