Garage
Front squat 6 x 1 @ 85-95% (OT2M)
225 -> 250
12 x 1 hang clean + 1 jerk @ 85-90% (OTM)
185
For time:
10 ground-to-overhead (175)
Rest 2 minutes
10 ground-to-overhead (155)
Rest 2 minutes
10 ground-to-overhead (135)
3.11, 1.30, .57
Notes: Strong legs today on front squats. 225 felt easy, so worked up to some solid singles at 250. The program is really an "intensification" phase right now; however, I feel as though I'm actually still building some strength. My split jerks were poor today. Haven't done them much lately and it showed. Stayed at 185 to prevent things from getting sloppy. Rest periods went by quickly. Felt awesome on the G2Os. 3.11 may look like a long time for 10 reps, but I've never moved weight like this before. I was able to one-touch it overhead, i.e., no reset at the shoulders. 155 was solid and 135 felt very light. Good cardio throughout -- leg fatigue was limiting factor. Back at Fitness 500 tomorrow night for some gymnastics, snatches, and conditioning intervals.
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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