Garage
Jerk 8 x 1 (OT2M)
140, 170, 180, 190, 205, 215, 225, 235(pr)
Squat 1 x 4 @ 70%; 1 x 3 @ 80%; 1 x 2 @ 85%; 1 x 1 @ 90%; 1 x 1 @ 95%; 1 x 1 @ 100%; 1 x 1 @ 103%
225; 255; 270; 285; 305; 315; 325(pr)
Then, row as many meters as possible in 8 minutes
Rest 2 minutes
7 x 10 burpees (lateral jump over barbell) (OTM)
Notes: A+ training session, the first one in quite some time. It's amazing the difference a day can make. Set two big-time PRs today. The first was a massive split jerk at 235, which was a 10# PR. I've now PR'd my push press, push jerk, and split jerk in the last few weeks by significant amounts. Actually thought about going for 245, but decided to save some juice for squats. And it's a good thing I did -- the PR at 325 took every ounce of strength available. It wasn't long ago that I couldn't get over the 315# hump. I danced around the garage with Sayde to celebrate this one. Scored 2,100 meters on the 8-minute row. Averaged 1.54.2 pace and 26 strokes/minute. Took this one at about 95% because I wanted to be able to recover for the burpees. Sat in a pretty deep pain zone for the last 2 minutes. Happy with my effort on the burpees. Wanted to quit after 5 rounds, but hung in there to finish strong.
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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