SUNDAY
2:30 pm ROM WOD
3 pm Coach’s Choice WOD
MONDAY
Coan Deadlift Program Week 8
All Percentages are Calculated from your Goal 1RM, not your current 1RM.
Heavy Set:
Deadlift
18 MInutes to Complete
1 set x 2 reps @ 95%
-2 minute transition-
Speed Sets:
E2MOM for 3 Rounds
3 Deadlifts @ 70%
-2 minute transition-
Accessory:
E2MOM for 2 Rounds
5 Stiff-Leg Deadlifts @ +5-10# over last week. Use same load every round.
-2 minute transition-
E2MOM for 2 Rounds
5 Bent Over Rows @ +5-10# over last week. Use same load every round.
-2 minute transition-
E2MOM for 2 Rounds
5 Good Mornings @ +5-10# over last week. Use same load every round.
Homework:
E2MOM for 2 Rounds
5 Chinups (weighted if possible) @ +5# over last week. Use same load every round.
TUESDAY
“Beastmaster”
In 4 minutes:
400m Run
5 Pullups
7 Back Squats @ 115/75#
Max Overhead Squats in Remaining Time @ 115/95#
Rest 2 Minutes
Repeat for a total of 5 Rounds
WEDNESDAY
Find a 3RM Hang Snatch
-then-
“Krull”
AMRAP 20
15 Lateral Bar Over Burpees
12 Hang Snatch @ 75/55#
100′ Front Rack Walking Lunges @ 75/55#
THURSDAY
Shoulder Press
1-1-1-1-1
Push Press
3-3-3-3-3
Push Jerk
5-5-5-5-5
FRIDAY
Find a 1RM Front Squat
-then-
“Karen”
150 Wallballs @ 20/14# to a 10′ target
SATURDAY
The Neverending Story”
Teams of 3: Each workout will be completed first by Athlete #1 while Athlete #2 rests and Athlete #3 rests. Then Athlete #2 will complete the workout. Then Athlete #3. Move on to each subsequent workout, completing them one athlete at a time: Athlete #1, then Athlete #2, then Athlete #3. Then the final workout.
Workout #1
50 Bench Press @ 135/85#
Workout #2
30/25 Calorie Row
15 Box Step-Overs @ 24″/20″ & a 70/53# kettlebell in one hand only
Workout #3
200m Run
15 Toes to Bar
9 Kettlebell Snatch @ 70/53#
Workout #4
20 Burpees Over the Rower
25 Kettlebell Swings @ 70/53#
*Time Cap: 40 min