Training December 2nd – 8th

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