Coach Ledesma & Coach House — Coach Kantola & Judy McElroy #wineverything #blacktide
This should be good. We start at 6:30 AM. We end at 8:30 AM.
Remember: you will not PR every week. You are not supposed to. Work hard – work smart. Throw some heavy shit around – but not at the expense of your hard-earned technique.
The 3-RM Back Squat is new — let’s see what you’ve got.
The WOD today is a Partner WOD — have fun with it and follow the rules.
***Stay on the timeline***Stay on the timeline***Stay on the timeline***
And have fun… see You Monday 🙂
Week 16 Training: 13.10.26
Warm-Up Properly: Coach House’s Choice.
Set up and/or be prepared for ALL of the following.
With a continuously running clock:
0-12 minutes: A. Establish a 1-RM Snatch.
12-15 minutes: Transition.
15-27 minutes: B. Establish a 1-RM Clean & Jerk.
27-30 minutes: Transition.
30-45 minutes: C. Establish a 3-RM Back Squat.
45-60 minutes: Transition, WOD Setup.
60-80 minutes: PARTNER WOD:
“Nate”
Complete AMRAP in 20 minutes of:
-2 Muscle-Ups
-4 HandStand Push-Ups
-8 Kettlebell Swings @ 32/24
*The partner not working on their round of “Nate” will be holding a barbell in the front rack position. Men @ 185#. Women @ 125#. If the bar is not in the front rack, no points may be scored.*
RULES:
1) This is a tag-team style WOD. Each partner will complete one full round of “Nate” and then tag their partner, who will complete one full round of “Nate”. If partner 1 gets stuck within a round, they MAY NOT “tag-out”. They MUST complete the full round before they can switch working partners. Each team will complete as many rounds as possible in this fashion within the 20 minute time cap.
2) In order for any member of the team to score or complete reps at any time, the other team member MUST BE HOLDING a barbell front rack position: MEN @ 185# — WOMEN @ 125#. If the barbell is not being held in the front rack by partner #1, partner #2 may not score points, and vice-versa.
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coachwinchester 
[…] Oh and shit just got real. […]
Snatch – 225 – went for PR at 250, no dice.
Clean and Jerk – 295
3 RM BS – 405
Burden Nate w/Diesel – eh prob had about 10 rounds each.
Snatch – 175 matched last week’s PR
Clean and Jerk – 215 (10# PR on Jerk)
Back Squat – 275 (1RM -20)
Burden Nate – 15 Rounds + 7 reps (Thanks Matt Counts for keeping me in the game)
A) 185- matched PR from last week. Still not very pretty
B) 245- matched PR from last week.
Jerk needs serious work.
C) 375- got 2 and a half? This was my PR when we did 103% and I barely got it then.
Nate- 4 rounds. Was in Front rack for about 12 minutes though.
A) 245 PR
B) 295
C) 365
D) Done
Snatch-95
C&J 115
11 rds plus 3 KB swings- did ring pull ups and 105 on the bar, partnered with Mark
Horrible day on snatch and clean and jerk. Don’t want to talk about it.
Then hit 335 on the 3RM HBBS
Tank turned into a giant vagina on the static holds. Maybe 8 rounds?
Hell of a job today. Ya’ll killed it!!
A) misses all over
B) 245 PR on Squat Jerk after clean. Midline was smoked from going off the program yesterday and clean was real turtley. Facepalm
C) 335 missed 3…not good this should be above 90%
D) Did a short conditioning piece with the PT clients for his B day.