Training October 4th – 10th

SUNDAY

Sunday Fun Day!

*3 pm surprise WOD*

MONDAY

Coan Deadlift Program Week 5

*All percentages are calculated from your goal 1RM–not your current 1RM.

Work Sets:

80% x 3 x 3

-then-

Speed Sets:

Every 120 seconds for 3 rounds:

65% x 3

Assistance Work:

EMOM 6

1st min:  8 Straight Leg Deadlifts @ moderate

2nd min: 8 Bent Over Rows @ moderate

TUESDAY

For time:

Run 1 mile

50/35 pushups

40 pullups

30 dumbbell hang squat cleans @ 45# each hand / 35# each hand

WEDNESDAY

15 minutes of dedicated instruction on Snatch

-then-

Snatch

5-3-3-1-1-1

Scored by total load.

THURSDAY

12 minutes to find a heavy pause Back Squat (3-second pause)

-then-

3 rounds for time:

200m run

30 Double-unders

15 Toes to Bar

FRIDAY

“Elizabeth”

21-15-9

Power Cleans @ 135/95#

Ring Dips

-Rest 3 min-

“½ Karen”

75 Wall Ball Shots @20/14#

Compare to Aug. 12, 2015

SATURDAY

Rock Climbing in Chattanooga, TN

Leave @ 7:30 AM from CFI

9 AM Class:

31 Heroes, Partner Style

AMRAP 31 min

8 Thrusters @155/105

6 Rope Climbs

11 Box Jumps@ 30”/24”

Only one partner works at a time. Divide work however desired.

Scored by total reps.

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