Okay. We are starting the Coan Deadlift Cycle this week. I will be programming it every Friday.
This cycle can be inter-mixed with your normal weekly workouts. Beautiful!!!
See http://www.seriouspowerlifting.com/3279/articles/ed-coan-deadlift-routine . He walks you through the routine and accessory lifts. Also see the following excel template for figuring out your weekly loads. It's on the Coan Deadlift TAB: Smolov Cycle Excel Template
1. Coan Deadlift Cycle Week 1
(75%)x 2 reps
(60%)8 sets x 3 reps (90 sec rest b/w sets)
2. Accessory for Deadlift cycle
3 rounds with 90 sec rest between lifts
8 Romanian Deadlift
8 Bent Over Rows
8 Underhand Grip Lat Pulldowns
8 Good Mornings
rest 2-3 mins
3. Mystery Metcon???
pick something lightweight, intense and short in duration
Thursday, August 28, 2014
Tuesday, August 26, 2014
Tuesday August 26, 2014 (Alternate)
Disclaimer: We may adjust the distance to 50 meters...
Warm up
Stretch
Run 200m
2 rounds of
6 squats
10 pushups - chest to ground
15 double unders
Pull tire 50m
WOD
4 rounds for time of
20 double unders
20 squats
Pull Tire 100m
20 hand raise push ups
20 situps
Pull tire 100m
Monday, August 25, 2014
Tuesday Aug 26, 2014
1. Clean
Clean, work to a 1RM
2. "DT"
5 RFT of:
12 Dead Lifts, 155/105
9 Hang Power Cleans, 155/105
6 Push Jerks, 155/105
pick one from below...
3. Pulls from Ground
6x2 Snatch High Pulls to sternum
3x8 Snatch Grip Shrugs
3x10 Upright Rows or Face Pulls
or
3. Pulls from Above and Horizontal
4xME strict C2B pullups
3-4 rounds
10 wide grip lat pulldown
10 cable, DB, or bent over rows
Clean, work to a 1RM
2. "DT"
5 RFT of:
12 Dead Lifts, 155/105
9 Hang Power Cleans, 155/105
6 Push Jerks, 155/105
pick one from below...
3. Pulls from Ground
6x2 Snatch High Pulls to sternum
3x8 Snatch Grip Shrugs
3x10 Upright Rows or Face Pulls
or
3. Pulls from Above and Horizontal
4xME strict C2B pullups
3-4 rounds
10 wide grip lat pulldown
10 cable, DB, or bent over rows
Monday Aug 25, 2014
Monday "Bro" Session
1. Upper/Lower Press - alternate
A. 1RM Bench Press
B. 1RM Back Squat
2. 1-10 Method Bench Press - optional
Start at a weight where you can get 1 rep. Next take just enough weight off to perform 2 reps. From there, do the same for 3 reps and 4 reps, going all the way up to 10 reps with no rest in between.
3. Accessory 12-10-8-6 reps of
1a) Incline DB Press
1b) Incline DB Fly
2a) DB Pullover or Cable Crossovers
2c) Weighted Dips
4. Abs - alternate
A. Hanging Leg Raise, 4x25
B. Ab Coaster, 4x16
And for those that just need a Metcon... skip one or more of the above and perform "Cindy"
Friday, August 22, 2014
Friday Aug 22, 2014
1. Squats
5RM Back Squat5RM Front Squat
2. 4 RFT
3 Deadlifts, 225
6 Power Snatch, 115
9 Bench Press, 135
12 C2B
3. Optional Accessory
3 rounds with 90 sec rest between lifts
8 Romanian Deadlift
8 Bent Over Rows
8 Underhand Grip Lat Pulldowns
8 Good Mornings
rest 2-3 mins
oh and by the way...
"I accepted the ALS Ice Bucket challenge from Jamie Mackey.... well 24hrs late, but hey... I now challenge the guys from the gym... Gean Mun Johnson Lane Polak Sack T., Matthew Davis, Matthew Tomlin, Tim Rochell, Scott Miller, Michael Van Kirk, David Wachira, Tom Detwiler, Nick Robinson, Wade Glass, Lee Ferrell. You know who you are."
Thursday, August 21, 2014
Thursday, Aug 21, 2014
1. OH Press
OH Press, work to a 5RM
3 sets, 3 Push Press + 1 Split Jerk
2. Jerk
Split Jerk: continue split jerk work from (1) and find 1RM
Behind the Neck Snatch Grip Jerk, 3x3, heavy
3. 3-4 rounds, NFT
10 HSPU
10 chinups, yes chinups not pullups
10 OHS
OH Press, work to a 5RM
3 sets, 3 Push Press + 1 Split Jerk
2. Jerk
Split Jerk: continue split jerk work from (1) and find 1RM
Behind the Neck Snatch Grip Jerk, 3x3, heavy
3. 3-4 rounds, NFT
10 HSPU
10 chinups, yes chinups not pullups
10 OHS
Wednesday, August 20, 2014
Wed Aug 20, 2014
Tabata Wednesday...
Warmup at 11:20
Mobility work
2 rounds of
400m run (outside)
5 hand raise push ups
5 strict pullups
5 squats
5 burpees
Tabata
Burpees
DB Snatch, 45
Russian Twist
Deadlift, 135
Box Jumps
Cable Row, 130/100
Tuesday, August 19, 2014
Tues Aug 19, 2014
1. Clean
Clean, work to a 3RM
Hang Clean: 3X3@90% of 3rm hang
pick one from below
2. Accessory, NFT
3-4 rounds
ME strict C2B pullups
10 wide grip lat pulldowns
10 bent over rows
Biceps, run the DB rack up then down
3. EMOM Ascending Ladder for 7 minutes
12 C2B, 1 Power Snatch, 115
12 C2B, 2 Power Snatch
12 C2B, 3 Power Snatch
etc...
Clean, work to a 3RM
Hang Clean: 3X3@90% of 3rm hang
pick one from below
2. Accessory, NFT
3-4 rounds
ME strict C2B pullups
10 wide grip lat pulldowns
10 bent over rows
Biceps, run the DB rack up then down
3. EMOM Ascending Ladder for 7 minutes
12 C2B, 1 Power Snatch, 115
12 C2B, 2 Power Snatch
12 C2B, 3 Power Snatch
etc...
Monday, August 18, 2014
Monday Aug 18, 2014
1. Upper/Lower Press- alternate
A. Back Squat: find 7RM
B. Bench Press: find 7RM
2. 8-10 Rep Drop Set Incline DB Press
Start at a weight where you can get 8-10 reps then drop weight and get another 8-10 reps. Keep repeating this until you are down to very little weight.
3. 3 RFT
100m run, treadmill incline on max
12 Thrusters, 135
12 T2B
12 Weighted Dips, 25
A. Back Squat: find 7RM
B. Bench Press: find 7RM
2. 8-10 Rep Drop Set Incline DB Press
Start at a weight where you can get 8-10 reps then drop weight and get another 8-10 reps. Keep repeating this until you are down to very little weight.
3. 3 RFT
100m run, treadmill incline on max
12 Thrusters, 135
12 T2B
12 Weighted Dips, 25
Friday, August 15, 2014
Friday Aug 15, 2014
1. Squats
Front Squat: 10x3 across
2. Pulls, alternate
3x10 Snatch Grip Deadlift, heavy
3x10 Good Mornings
pick from #3 or #4 below
3. 3 RFT
75 Double Unders
50 Air Squats
25 cal row, (sub 2:50 SDHP or cable row)
or
4. For Time
50 DB Walking Lunges, 35
40 Toes to Bar
30 DB Snatch, 45
20 C2B
10 HSPU
Front Squat: 10x3 across
2. Pulls, alternate
3x10 Snatch Grip Deadlift, heavy
3x10 Good Mornings
pick from #3 or #4 below
3. 3 RFT
75 Double Unders
50 Air Squats
25 cal row, (sub 2:50 SDHP or cable row)
or
4. For Time
50 DB Walking Lunges, 35
40 Toes to Bar
30 DB Snatch, 45
20 C2B
10 HSPU
Thursday, August 14, 2014
Thursday August 14, 2014 (Alternate)
Warm up
Stretch
Run 400m
3 rounds of
5 slow squats
5 decline pushups (feet on box for box jump)
Loosen up on bench and back squats
WOD
21 Bench Press (135#)
21 Back Squat (135#)
18 Bench Press (135#)
18 Back Squat (135#)
15 Bench Press (135#)
15 Back Squat (135#)
12 Bench Press (135#)
12 Back Squat (135#)
9 Bench Press (135#)
9 Back Squat (135#)
6 Bench Press (135#)
6 Back Squat (135#)
3 Bench Press (135#)
3 Back Squat (135#)
Notes:
Not for time
Stretch
Run 400m
3 rounds of
5 slow squats
5 decline pushups (feet on box for box jump)
Loosen up on bench and back squats
WOD
21 Bench Press (135#)
21 Back Squat (135#)
18 Bench Press (135#)
18 Back Squat (135#)
15 Bench Press (135#)
15 Back Squat (135#)
12 Bench Press (135#)
12 Back Squat (135#)
9 Bench Press (135#)
9 Back Squat (135#)
6 Bench Press (135#)
6 Back Squat (135#)
3 Bench Press (135#)
3 Back Squat (135#)
Notes:
Not for time
Tuesday, August 12, 2014
Tuesday, Aug 12, 2014
1. Clean
Clean, work to a 3RM
Hang Clean: 3X3@90% of 3rm hang
2. Pulls
Deadlift, work to a 5-rep heavy
3x3 Snatch Grip Deadlift + Snatch High Pulls from Hang
Pick from either #3 OR #4 below
3. Accessory, NFT
3-4 rounds
ME strict weighted C2B pullups
ME strict wide grip pullups
10 cable, DB, or bent over rows
4. Ascending Ladder for 7 minutes
12 C2B, 1 Power Snatch, 115/95
12 C2B, 2 Power Snatch
12 C2B, 3 Power Snatch
etc...
Clean, work to a 3RM
Hang Clean: 3X3@90% of 3rm hang
2. Pulls
Deadlift, work to a 5-rep heavy
3x3 Snatch Grip Deadlift + Snatch High Pulls from Hang
Pick from either #3 OR #4 below
3. Accessory, NFT
3-4 rounds
ME strict weighted C2B pullups
ME strict wide grip pullups
10 cable, DB, or bent over rows
4. Ascending Ladder for 7 minutes
12 C2B, 1 Power Snatch, 115/95
12 C2B, 2 Power Snatch
12 C2B, 3 Power Snatch
etc...
Monday, August 11, 2014
Monday Aug 11, 2014
1. ME Upper/Lower - alternate
A. Front Squat: 6x6 across
B. Bench Press: 6x6 across
2. Max Rep Drop Set
Back Squat
Incline DB Press
start at a weight where you can get 8-10 reps then drop weight and max out reps.... repeat until you have an empty bar or very little weight
3. 3 RFT
this should be a sprint each round
400 m run
12 Thrusters, 75
12 T2B
12 KBS, 55
rest 90secs
A. Front Squat: 6x6 across
B. Bench Press: 6x6 across
2. Max Rep Drop Set
Back Squat
Incline DB Press
start at a weight where you can get 8-10 reps then drop weight and max out reps.... repeat until you have an empty bar or very little weight
3. 3 RFT
this should be a sprint each round
400 m run
12 Thrusters, 75
12 T2B
12 KBS, 55
rest 90secs
Thursday, August 7, 2014
Friday Aug 8, 2014
1. Just For Gean
EMOM for 6min, 3 reps of
Clean + Push Jerk + Split Jerk Complex
2. Squats/Pulls - alternate
A. 4x12 Box Squat
B. 4x12 Romanian Deadlift
3. 5 RFT
8 TTB
8 DB Snatch, 45
14 DB Walking Lunges, 35
50' Farmers Carry, 85
EMOM for 6min, 3 reps of
Clean + Push Jerk + Split Jerk Complex
2. Squats/Pulls - alternate
A. 4x12 Box Squat
B. 4x12 Romanian Deadlift
3. 5 RFT
8 TTB
8 DB Snatch, 45
14 DB Walking Lunges, 35
50' Farmers Carry, 85
Wednesday, August 6, 2014
Thursday Aug 7, 2014
1. OHS
Work to a 3RM
2. Snatch Accessory Work
A. Snatch Balance - Work to a heavy Double
B. 3 sets of 3 OH Push Press + 3 Behind the Neck Snatch Grip Jerk Complex
3. Open 14.2 Metcon
From 0:00-3:00
2 rounds of:
10 overhead squats, 95 / 65 lb.
10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
12 overhead squats, 95 / 65 lb.
12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
14 overhead squats, 95 / 65 lb.
14 chest-to-bar pull-ups
Work to a 3RM
2. Snatch Accessory Work
A. Snatch Balance - Work to a heavy Double
B. 3 sets of 3 OH Push Press + 3 Behind the Neck Snatch Grip Jerk Complex
3. Open 14.2 Metcon
From 0:00-3:00
2 rounds of:
10 overhead squats, 95 / 65 lb.
10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
12 overhead squats, 95 / 65 lb.
12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
14 overhead squats, 95 / 65 lb.
14 chest-to-bar pull-ups
Wednesday August 6, 2014
Meet in corner of main 6E parking lot near parking deck and Mark C. Smith Drive
Warm up
Stretch
Run 200m
30 double unders (DU)
2 rounds of
10 pushups
10 situps
10 squats
WOD
4 rounds for time of
20 DUs
Run 100m
20 pushups
Run 100m
20 Situps
Run 100m
20 Squats
Run 100m
Buy Out: 10 handstand hold attempts (not included in WOD time)
Warm up
Stretch
Run 200m
30 double unders (DU)
2 rounds of
10 pushups
10 situps
10 squats
WOD
4 rounds for time of
20 DUs
Run 100m
20 pushups
Run 100m
20 Situps
Run 100m
20 Squats
Run 100m
Buy Out: 10 handstand hold attempts (not included in WOD time)
Monday, August 4, 2014
Tuesday Aug 5, 2014
1. Clean
1RM, then Hang Clean: 2X3@90% of 3rm hang
2. Pulls
Deadlift, 2-rep heavy
3. “Grace”
30 Clean and Jerks, 135/95
1RM, then Hang Clean: 2X3@90% of 3rm hang
2. Pulls
Deadlift, 2-rep heavy
3. “Grace”
30 Clean and Jerks, 135/95
Monday Aug 4, 2014
1. ME Upper/Lower - alternate
a) Back Squat: 5x7 across
b) Bench Press: 5x7 across
2. 20 Rep Max Back Squat then Bench Press
3. modified "Jackie"
1mi run
50 Thrusters, 45
30 Pull ups
a) Back Squat: 5x7 across
b) Bench Press: 5x7 across
2. 20 Rep Max Back Squat then Bench Press
3. modified "Jackie"
1mi run
50 Thrusters, 45
30 Pull ups
Friday, August 1, 2014
Friday Aug 1, 2014
1. Snatch Pull Complex
Snatch Grip Deadlift + Snatch High Pulls from Hang:
work to a 3rm, then 1X3@95%, 1X3@90%
2. Squats
8×3 Front Squats, across
3. Pull ups + Deadlift
3 rounds
12 unbroken C2B Pull ups, rest as needed between sets
3 Deadlifts, heavy
4. For Time:
3 rounds
12 Incline Press, 135
12 KBS, 55
400m Run
Snatch Grip Deadlift + Snatch High Pulls from Hang:
work to a 3rm, then 1X3@95%, 1X3@90%
2. Squats
8×3 Front Squats, across
3. Pull ups + Deadlift
3 rounds
12 unbroken C2B Pull ups, rest as needed between sets
3 Deadlifts, heavy
4. For Time:
3 rounds
12 Incline Press, 135
12 KBS, 55
400m Run
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