8th & I
4:30-minute tempo "Grace" (1 clean & jerk every 9 seconds)
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
4 rounds of:
15 wall ball shots
10 pull-ups
5 burpee-box jumps (24)
Rest 1:1
Notes: One rep every 9 seconds doesn't sound like much, but things get hectic quickly. There's no time to even think -- you react as soon as the timer goes off and quickly try to recover for the next rep. It's easy to lose track of reps, but my interval timer app takes care of that for me. I felt crazy-explosive on about the first 12-14 reps. Then, I started grinding for a bit. And, at the end, it was just a lactic acid fest in my quads. The power clean is fine, but the push jerk is just gnarly with the quads on fire. I'm not aware of anyone else in the world that is doing this type of training, but I can't recommend any more highly. Felt good squatting today. Getting excited about moving some big weights in the next few weeks. Nice conditioning piece, too. Finished in 1.26, 1.20, 1.19, and 1.14. Rested the exact time it took me to finish each round. Goal was to maintain negative splits and I accomplished that. Went without chalk on the final round of pull-ups to get it done. Burpee-box jumps are just brutal.
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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