This was Kevon’s and Mohammad’s first competition. Our teams saw new skills and some PR’s this weekend at the Autumn Games. There were some Squat Clean Pr’s from Morgen, Jessica and Kevon as well as Gilbert PR’d his mile run time. New skill was lifting Atlas stones to the shoulder for everyone which seemed to be a hit (may have to order some molds) Overall Morgen, Natalie, Mohammad, Gilbert, Kevon, Jessica, Dominic and Julie had a good time competing with team Haboob earning 6th place and team Squat ’till You Drop earning 19th place. You guys ROCK 🙂
Monday’s Training Intent:
– Strength: Looking to build to a 3 rep max on 1 1/4 Front Squats. With 80-85% of 1RM would be a good goal here.
– Metcon: Choose a heavy load for this workout, one that will force you to complete this as singles. If needed, these can be done power clean + front squat if you are more comfortable as fatigue sets in. Times will range from 6-10:00 with advanced athletes shooting for sub 6:00.
1 1/4 Front Squat: 3RM. Rest 2-3:00
– Take 5-6 sets and build to a heaviest set of 3, 1 1/4 Front Squat.
– Beg: Work up to a challenging set of 4-5. Rest 2:00
30 Squat Cleans (185, 125)
L3: (155, 105)
L2: (135, 95)
L1: (95, 65)
Beginner Alternate Workout:
8 Thrusters (light)
8 Burpees or Squat Thrusts
1a) Band Resisted Russian KBS: 3 x 25. Rest 30s.
1b) Banded Face Pull-apart: 3 x 25. Rest 30s.
1c) Banded Rotations: 3 x 20 ea. Rest 30s.
The mindset of a champion isn’t something you were born with. It is forged and sharpened though hours of thoughtful practice.