Training September 9th – 12th

CFI Athlete

SUNDAY

Sunday Fun Day!

*3 pm surprise WOD*

MONDAY

**4 pm class only**

Coan Deadlift Program Week1

*All percentages are calculated from your goal 1RM–not your current 1RM.

Work Sets:

75% x 2

-then-

Speed Sets:

Every 90 seconds for 8 rounds:

60% x 3

Assistance Work:

EMOM 6

1st min:  8 Stiff leg deadlifts @ moderate

2nd min: 8 Bent Over Rows @ moderate

TUESDAY

EMOM 12

1st min: 30s ME single unders

2nd min: 30s ME double unders

3rd min: 30s ME triple unders

*repeat a total of 4 times for 12 min of skill work*

-then-

“Zipper Chipper”

30 Power Clean and Jerk @ 115#/75#

40 Wall Ball Shots @ 20#/14#

150 Double Unders

Compare to: June 24th

WEDNESDAY

15 min to work up to a heavy back squat for the day

-then-

3 Rounds for Time:

30 Single arm kettlebell swings (Russian, alternating) @ 53/35#

15 Back Squats @ 50% of today’s max

3 Rope climbs

THURSDAY

OPEN WOD 12.3

AMRAP 18

15 Box Jumps @ 24/20”

12 Push Press @ 115/75#

9 Toes to bar

FRIDAY

Find 1 RM of the complex:
High Hang Clean + Hang Clean + Clean

-then-

EMOM 8 min:
4 Hang Power Cleans@ ~80-90% of heaviest load from strength complex. More proficient lifters will require lower percentages. Newer lifters will be capable of higher percentages.

SATURDAY

5 Rounds

20/15 Pushups

20 Hang Power Snatches @ 95/65 #

400m Run