SUNDAY
2:30 pm ROM WOD
3 pm Coach’s Choice WOD
MONDAY
Veteran’s Day: Regular Schedule
Coan Deadlift Program Week 5
All Percentages are Calculated from your Goal 1RM, not your current 1RM.
Heavy Set:
Deadlift
17 Minutes to Complete
3 sets x 3 reps @ 80%
-2 minute transition-
Speed Sets:
E2MOM for 3 Rounds
3 Deadlifts @ 65%
-2 minute transition-
Accessory:
E2MOM for 3 Rounds
5 Stiff-Leg Deadlifts @ +5-10# over last week. Use same load every round.
-2 minute transition-
E2MOM for 3 Rounds
5 Bent Over Rows @ +5-10# over last week. Use same load every round.
-2 minute transition-
E2MOM for 3 Rounds
5 Good Mornings @ +5-10# over last week. Use same load every round
Homework:
E2MOM for 3 Rounds
5 Chinups (weighted if possible) @ +5# over last week. Use same load every round.
TUESDAY
E2MOM for 8 Rounds
3 Push Jerks
*Work up to a 3RM
-then-
50 Hang Power Cleans
40 Push Jerks
30 Front Squats
20 Overhead Squats
10 Handstand Pushups
Barbell @ 95/65#
*Every time you drop the bar before Overhead Squats are complete, immediately do 5 Handstand Pushups. These do not count towards the 10 Handstand Pushups at the end.
*Time Cap: 20 min
WEDNESDAY
E2MOM for 8 Rounds
3 Hang Power Snatches
*Work up to a 3RM
-then-
5 Rounds
50 Double Unders
15 Hang Power Snatches @ 75/55#
*Time Cap: 15 min
THURSDAY
EMOM for 30 min
1st Min: 1 Back Squat
2nd Min: 1 Legless Rope Climb
3rd Min: 8 Hip Extensions
*Work up to a heavy Back Squat.
FRIDAY
“Holleyman”
30 Rounds
5 Wallballs
3 Handstand Pushups
1 Power Clean @ 225/155#
link to hero WOD on crossfit.com
*Time Cap: 35 min
SATURDAY
7 Work intervals are listed below.
Each work interval is exactly 2 minutes long and followed by 2-4 minutes of rest.
Score is the total of “max rep” movements from all intervals.
1.)Row 250/200m
Max Thrusters @ 115/75#
2.) 20 Burpees
Max Overhead Squats @ 115/75#
3.) Max Snatches @ 115/75#
4.) Run 300m
Max Deadlifts @ 115/75#
5.) 15 Front Squats @ 115/75#
Max Muscle Ups
6.) 50 Air Squats
Max Jerks @ 115/75#
7.) 25 Knees to Elbows
Max Hang Power Snatch @ 115/75#
*Don’t worry about memorizing or writing down everything. You’ll have 2-4 minutes of rest to look at the board and refresh your memory before you start each piece.