My favorite moment of the Regional season begins at 1:38:30 of the video I’ve posted below. It’s Joe Scali’s 4th place finish on Event 4 – aka the 250′ Handstand Walk for time. It’s my favorite moment for one reason: execution.
When you watch it, or if you’ve already seen it, you’ll notice a few things… The heat is very even to the turnaround point. Joe begins to fall behind the leaders when he breaks the “down” portion of the walk with 10′ remaining. Just after the turnaround point you can see Joe has fallen back to about 6th place. At this point you’ll notice something interesting; he’s coming down every 10′, then kicking right back up for another 10′ without resting. While everyone else begins to rest more and more after long sections, he just keeps kicking up. He eventually wins the heat by seven seconds.
Execution isn’t as popular of a concept as “heart” or “engine” in our sport. Yes, Joe has both of those, but his heat victory has more to do with his ability to stay calm on gameday than anything else. He had tested Event 4 multiple times. His best time was around 2:30 – until he tested the 10′ at a time method. His time immediately dropped to sub 2:10. The problem with this method was he had to be insanely disciplined, and had to trust that everyone else would falter. He had to not rest for more than one or two seconds each time he broke, and he had to not get rattled or try to rush when the field passed him early.
Joe’s performance last weekend was one of the two or three best Regional performances I’ve ever witnessed as a coach. Not just on Event 4, but on every single event. Being a third week competitor he had time to test all of the events multiple times. He did better than testing – by a lot – on every single event. The top men in the West Region were never separated by more than about 30 points. The pressure was massive. None of it made Joe tighten up, or deviate from the plan. Joe’s training partner, Mitch Barnard, said Joe was “the best gameday competitor” he’s ever met. I couldn’t agree more.
I’m pretty excited to see how he performs in Carson, assuming he doesn’t get eaten by a shark.
1) 3 attempts to establish a 1RM Snatch (meet style).
2) 3 attemtps to establish a 1RM Clean & Jerk (meet style).
EMOM for 7:00-
5 Front Squats @ 60%
Then, with the clock still running…
EMOM for as long as possible (until 14:00)-
7 Front Squats @ 60%
*Stop when you can no longer perform the work within the minute, do not do any more after this.