Quest To Clean 405 Day 128: How To Simplify Velocity Based Training

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Weekly Episode Tie-In
Today is the exact reason I built the Insider Program: real training has real constraints. Bad sleep. Tight timeline. Fried back. You don’t need a “perfect plan” — you need rules that auto-regulate so you still get productive work without burying yourself.


Day 128 on the Quest to Clean 405.

Day 3 of the velocity-based training program and it’s a heavy clean focus — the goal is simple: move heavy weight fast. The catch is the day is chaos: max exit velo with the bat, podcast in the middle, then racing back to finish squats before HitTrax.

In this one I also give the simplest VBT explanation I’ve found so far:
Instead of guessing percentages, I use Minimum Velocity Threshold (MVT) math to build velocity zones that auto-regulate based on how I feel that day.

If the bar speed drops, we don’t force it.
We adjust. We live and die by the numbers.


TIMESTAMPS

00:00 Intro — Day 128, heavy clean focus + fried back / no sleep context
01:05 Schedule chaos: hitting + lifting + podcast + HitTrax
02:05 Jumps begin — seated double broad jumps over hurdle (bounce focus)
03:47 VBT simplified rant — “MVT math” to build velocity zones
05:05 Hex bar jumps — chasing height and beating the PR
06:25 Snatches begin — double-block snatches + velocity cutoffs
08:30 Snatch PR talk — chasing faster numbers from blocks
09:35 Cleans begin — heavy singles, stay inside the velocity zone
10:25 Podcast break — quick recap + time crunch returns
10:55 Squats begin — fast back squats with velocity cutoff + paired Zerchers
11:30 Wrap-up — not perfect, but work got done


Extras / Notes
• VBT simplification: use MVT as “100%” and build zones by dividing MVT by the target percent
• Snatches: double-block variation, cut reps once you fall out of the zone
• Cleans: heavy singles, only add load if bar speed earns it
• Squats: sets of 5, keep moving until velocity drops (rushed session)

Appreciate you guys watching.
405 will fall.
Buy low.
Keep chopping wood.