SUNDAY
2:30 pm ROM WOD
3 pm Coach’s Choice WOD
MONDAY
Coan Deadlift Program Week 9
All Percentages are Calculated from your Goal 1RM, not your current 1RM.
Heavy Set:
Deadlift
22 Minutes to complete
1 set x 1 rep @ 97.5%
-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.
Homework:
None
TUESDAY
Skill work on Rope Climbs
-then-
“Cliffhanger”
AMRAP 15
2 Rope Climbs
8 Thrusters @ 115/75#
WEDNESDAY
Find a 5 RM Power Snatch
-then-
“Play Ball”
3 Rounds:
10 Power Snatches @ 115/75#
20 Box Jump Overs @ 24/20″
30 Wallballs
*Time cap: 20 min
THURSDAY
5RM Kettlebell Snatch Ladder
Find a 5RM Kettlebell Snatch
*Kettlebells will be arranged on the floor in a line from lightest to heaviest. After skill work on Kettlebell Snatch you’ll start with the lightest kettlebell in the gym and move to the next kettlebell each minute, performing 5 Kettlebell Snatches as long as you are able. If you fail before completing the 53# kettlebell, go back to the beginning and run through the ladder one more time.
-then-
“How’s the Hands”
AMRAP 12
2-4-6-8-10-…
Chest to Bar Pullups
Kettlebell Snatch @ 53/35#
2 reps of each, then 4 reps, then 6 reps…until 12 minutes expires
FRIDAY
“Men of Yore”
7 Rounds for quality and load, not time:
1 Stone to Shoulder
3 Bench Press
12 GHD Situps
*Time Cap: 35 min
*Start with moderate loads on Stone to Shoulder and Bench Press. Increase load each round. Choose loads that allow you to move through the first 2 rounds quickly while getting comfortable with the movements. The next 2 rounds should be heavy enough to require focus, but you should be confident you will make the lifts. The last 3 rounds should be as heavy as possible.
SATURDAY
“Team 10k Row”
For Time:
10,000 Meter Row
*Teams of 3. Switching Every 250 Meters.