8th & I
Power snatch 15 x 3 @ 70% (OTM)
125
Squat 1 x 10 @ 60%; 1 x 8 @ 65%; 1 x 8 @ 70%; 1 x 8 @ 75%
185; 200; 215; 230
Front squat 1 x 5 @ 60%; 1 x 5 @ 65%; 2 x 5 @ 70%
160; 170; 185
3 x 10 DB RDLs (70); rest 60 seconds; 10 dips; rest 60 seconds
Notes: I was anxious to see how my legs would respond after quite a bit of volume on the rowing machine over the last few days. As it turns out, they felt very strong squatting. That's a good thing, because I plan to base most of my programming around squatting and rowing. You'd think that rowing might detract from squatting, but the two movements actually seem to compliment each other. Squatting certainly helps rowing. In any event, my set of 8 at 230 was very intense, although it doesn't look that bad on video. I could almost feel my legs growing -- I think my legs sucked up all of my protein shake after the workout! Threw in some hamstring accessory because I've been hammering away at the quads lately and don't want to get too imbalanced. And, dips are always a major weakness of mine. I was barely able to lock out the last few reps on my final set. Excited to get back on the rowing machine tomorrow for a 30 minute recovery session.
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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