Training December 9th- 15th

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.