**This kid… (Photo Courtesy of Rabah Rahil) **

1) Congrats to Max K on his 10# Clean & Jerk PR today — literally came out of nowhere. Well-earned, sir.

2) Coach House has been on fire recently.

3) Jeremy Ross (aka Kylar Stern) has written a piece for us, at my behest. Please read, enjoy, and post any and all comments and/or questions below. Jeremy has an incredible passion for this stuff, and it’s always fun to delve into the nuances of fitness and CF specifically (aka: geek-out). Glad to have guys like Jeremy around to add the nerd factor to what would otherwise be a simple meat-head-bro-sesh.

**Week 16 Training: 13.10.22**

**Barbell**

A. Snatch 5×2 – Heavy – E90S

*Notes: Go by feel.*

**Auxiliaries**

B1. 3×3: Snatch Pull – AHAP – E60S

B2. 3×3: Snatch Push Press – AHAP – E60S

**Strength**

C. Back Squat: 10×3@65% – AFAP – E60S

**Conditioning**

500m Row Sprint

*Notes: This should be an absolute ALL OUT effort @ 100%. Leave it all on the Erg. *

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*Related*

All out blood bath

A) I had a bad snatch day. Missed 3 full rounds at 185 because I’m too big of a p*ssy to get the bar back.

B1) 225– this bar stayed back

B2) 195/195/205

C) 225– thanks to Randy for keeping me from doing 3 sets of 10 reps

D) 1:34.8

Great read.

Good Stuff Jeremy.

A) 155/165(-f)/165/175/185(-f)

B1) 215/215/225 (this felt solid, but I could use more work here. keeping the bar close took mental effort today)

B2) 135/185/195 <- should have gone heavier

C) 190

D) 1:31.3 / 1:41.7 (coach is an evil bastard)

Way to pay attention to instructions…

Yup

@ globo gym Arizona

A) e90s Snatch 5 x 2x: 155/155/155/155/155,

B1) e60s Snatch Pull 3×3: 185

B2) e60s Snatch press 3×3: 135/135/135

C) e60s Squats 10 x 3: 225

D) wouldn’t let me use the C2rower cuz that is for classes only????????, went back to hotel, no battery in C2 so I rowed hard for 1:30, i bet I went 503 meters

Shoulda been 505…

A) 135. Snatch was frustrating Sat and today. Things click when we work from the 3 positions, but when I jump straight in to full snatch from the ground, shit breaks down

B,C done

D) 130.something

A) 185/190/195/200(-f)/205(ff-)

B1) 215/225/225

B2) 135/185/195

C) 220

D) 131.7

1:31.7 / 147.5

A) 155/165/165/175(f 2nd)/175(f)

B1) 185/205/205

B2) 155/165/185

C) done @ 210#

D) 1:36

A) 185/205/225/235(1/2, PR)/235(1/2)

B1) 225

B2) 135/185/205

C) 265

D) 1:31.6/1:43

A) 115×2/120×2/125×1/missed both at 120/ 120×1

– snatch is just in consistent with me at this point, just need reps at heavier weight. I took it down to 120 to make sure and hit those sets, although I missed a few. Gotta get better.

B1) 140 snatch pull

B2) 95/105 snatch push press

C) 190 on the squat

D) 1:40.1/147.6

Legs be donzo

A) 170

B) 185

B2) 185, 195, 205

C) 225

D) 1:29. 1:40

Not feeling great today ;( hopefully it’s just a 1 day thing

A. 105/110/115×1/120×1/125×1- energy was completely drained after 1 rep

B1. 135

B2. 105/125/135

C. 155

D. 2k row at conversational pace

A) 175 (failed second).175.195.215.225

Bs) Done

C) 275

D) 1:26 and 1:35

A. 185/195 (1/2)/195/205/210

B1. 225

B2. 195/205/215

C. 275

D. 128.8 and 143.3

A. 225/235/245/255/did not have time

B1. 285/275/275

B2. 225/245/255

C. 265

D 1:19/1:56

Great first row – now let’s get that second!

A. 175/185/195/225(f/f)/225(f/make)

B1. 245 across

B2. 185/205/225(no dice)

C. 245

D. 1:29.3/1:34.7

A) worked up to 175 on 4th set, missed 185 on last set

B) Done

C) 255

D) 126.8/ 1:59

D) 126.0 and 135.5

a) 155/155/155/165 (1/2) /165 (0/2)

b1) 185/185/205

b2) 155/165/185

c) 195

d) 129.2 / 1:33.9

A) 105/110 f-first lift/110 f-second lift/110/115 f-second lift

B1) 125/135/135

B2) 105/125

C) 125# on squat

D) 1:53/2:10 playing with different strides and resistances on the rower….didn’t seem to help

A) 175

B) working out at station, got a call no mas working out. I’ll try to catch up in the morning

Get it!

A) 155- 8/10

B1) 205

B2) 155

C) 245

D) 1:26.3/ 146.8

A. 75/75(hit/f)/75/80(f/hit)/80

B1. 100

B2. 75/80/85

C. 110

D. 1:50/2:00 — could have pushed harder on the second row .. mentally checked out for a few seconds half way through.

A) 135–>155

B1) 185

B2) 135–>155

C) 205

D) 1:34/143

A) 75-90

B) 125

B2) 75,85,90

C) Buns of Steal – 205 up to 265 – need to start at a heavier weight next time

D) 1:53 & 2:02

time to start w/ two wheels!

A. 65

B1. 95

B2. 55/65/75

C. 2:04/2:12 – not happy with my scores but when I looked back at my log book, my last 500m row sprint time was 3:10- ha!

A. 105/115/115/120/125

B1. 135

B2. 105/115/125

C. 135

D. 1:55

a) 125-130-135-140(1)-140(2)

b1) 160

b2) 125-135-145

c) 155

d) 1:44 – 2:01