SUNDAY
Sunday Fun Day!
*3 pm surprise WOD*
MONDAY
**4 pm class only**
Coan Deadlift Program Week1
*All percentages are calculated from your goal 1RM–not your current 1RM.
Work Sets:
75% x 2
-then-
Speed Sets:
Every 90 seconds for 8 rounds:
60% x 3
Assistance Work:
EMOM 6
1st min: 8 Stiff leg deadlifts @ moderate
2nd min: 8 Bent Over Rows @ moderate
TUESDAY
EMOM 12
1st min: 30s ME single unders
2nd min: 30s ME double unders
3rd min: 30s ME triple unders
*repeat a total of 4 times for 12 min of skill work*
-then-
“Zipper Chipper”
30 Power Clean and Jerk @ 115#/75#
40 Wall Ball Shots @ 20#/14#
150 Double Unders
Compare to: June 24th
WEDNESDAY
15 min to work up to a heavy back squat for the day
-then-
3 Rounds for Time:
30 Single arm kettlebell swings (Russian, alternating) @ 53/35#
15 Back Squats @ 50% of today’s max
3 Rope climbs
THURSDAY
OPEN WOD 12.3
AMRAP 18
15 Box Jumps @ 24/20”
12 Push Press @ 115/75#
9 Toes to bar
FRIDAY
Find 1 RM of the complex:
High Hang Clean + Hang Clean + Clean
-then-
EMOM 8 min:
4 Hang Power Cleans@ ~80-90% of heaviest load from strength complex. More proficient lifters will require lower percentages. Newer lifters will be capable of higher percentages.
SATURDAY
5 Rounds
20/15 Pushups
20 Hang Power Snatches @ 95/65 #
400m Run