8th & I
18 minutes (rotating OTM):
3 power snatches (135)
12 push-ups
36 double-unders
Squat 1 x 5 @ 60%; 1 x 5 @ 65%; 1 x 5 @ 70%; 1 x 5 @ 75%
185; 200; 215; 230
Front squat 1 x 5 @ 60%; 1 x 5 @ 65%; 2 x 5 @ 70%
160; 170; 185
Notes: Textbook OTM-style session. A pull, a push, and a jump. Utilized a touch-and-go on the power snatches. Getting better at "torque farming," as Kelly Starrett calls it, when stringing reps together. This is where you try to get a rubber-band-like tension in the hamstrings on each rep as you touch-and-go. Pretty happy with my ability to bang at 135. Game plan was to go anywhere from 15-21 minutes on this one depending on how the push-ups went. I went right to the brink of failure on the sixth round tonight, so called it quits at that point. Heart rate stayed right in the money zone throughout the session. Definitely breathing heavy, but never out of control and I always felt good moving from movement to movement. Worked quickly through the squatting today. Will be going for a new squat 1 RM on Sunday. Will be going for a new front squat 1 RM in two weeks. I don't want to put too much pressure on myself to reach specific numbers, but I'm hoping in the back of my mind for 335/285.
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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