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Old 08-01-2017, 12:00 PM   #1141
Slater Coe
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Re: Slater Coe Workout Log

170731
1RM Box Squat - 355, 370(f). Only 315 during test week, coming off injury. So, that's an improvement.

170801
1. Find 1RM Clean Complex
Squat Clean + Front Squat + Jerk
265, 275. Hit 255 during original Test Week.

2. Conditioning
1200m KB Carry - 70lbs
9:27. Same exact time as test week.

3. Interval
AMRAP 5 Minutes
Max Calories on Bike
Rest 2:00
AMRAP 5 Minutes Max Ring Muscle Ups
87/23. Got 91/27 during test week. Bike felt noticeably slower. MU's were never in 4s this time. Just 3s, including one miss.
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Old 08-04-2017, 11:29 AM   #1142
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Re: Slater Coe Workout Log

170804
Find 1RM Snatch Complex
Power Snatch + Squat Snatch + Hang Squat Snatch
200, 210(f), 210(f)
170617 - 205

AMRAP 10
Climb the Ladder
5 Wallballs 30/20lbs
5 Box Jump Overs 24/20″
10/10, 15/15, etc.
30's + 5 of the 35 WB.
170617 - 30WB + 17 Step Overs (no jumps...)

Started the Run/HSPU piece but was too fatigued. Maybe I'll do it later today.
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Old 08-08-2017, 01:26 PM   #1143
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Re: Slater Coe Workout Log

170807
In 16min:
Find 2RM Push Press - 240, 247

Interval WOD... nothing special

Row 2k
6:58.2. Not a PR, but not terrible.

170808
In 18min:
3 Attempts at Max Rep Touch & Go Power Clean to Push Jerk – 155
*Rest 3min between efforts. Scores are best set AND total reps across 3 sets.
WOD
12, 12, 10... could have had more in the first set, but wasn't mentally prepared for it.

Amanda
9, 7, 5
RMU
Squat Snatch – 135
7:52, MU were 5/4, 5/2, 5
PR is 5:40. MU were UB for that one.

AMRAP 5
Max Sets of 3 Strict HSPU
8 x 3

Run 2.5mile
24:08

3 Rounds:
Max Effort Front Stone Holds - 180lb - :12, :42, :60
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Old 08-16-2017, 12:28 PM   #1144
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Re: Slater Coe Workout Log

170814
2. Strength
Find a 1RM Back Squat
Stopped at 315 and just hit it for singles like 6 times.

3. Conditioning
“Quarter Gone Bad”
Low Thrusters was 5. Kept pullups (30lb db) at 5. Burpees always 6.

4. ***** Work
Row 5k
18:18? 18:49? I forgot.

170815
2. Oly
EMOM until failure
6 Burpees
1 Squat Clean and Jerk 165lbs
Add 10/5lbs each minute
(Both movements in same minute)
Well, that quickly became just power cleans and jerks. Squat cleans were destroying me. Worked up to 245 before stopping.

3. Conditioning
AMRAP 15 Minutes
16 Back Rack Lunges - 95/65
10 T2B
Bike 500m
6 + 6. Started going unbroken T2B in 3rd round, which was a necessity. Tried to do small bursts on the bike and then be methodical on the lunges. Breathing pretty hard thru that one.

4. ***** Work
Flight Simulator
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Unbroken Sets of Double Unders
10:19. Surprising. Was a little fearful of this going into it because got a stress fracture on this one back like 6 years ago. Shoulders fatigued, but wasn't too bad. Calves quite sore the day after.

170816
2. Strength
Find 3RM Deadlift
430. Pleasant surprise there. Missed 395 sumo for a single just two weeks ago. Felt more dialed in, and was generating much more abdominal pressure than last test.

3. Conditioning
“Diane”
21-15-9
Deadlift 225/155lbs
Handstand Push Ups
6:08. According to these logs, that's a PR. DL's - 9/7/5, 9/6, 5/4. HSPU - 9/7/5, 6/5/4, 3/3/3. HSPU were the definite time suck. Off the wall, 15ft circle, shake it out, then try to get back on the wall. Lock out began to fade.

5. Gymnastics Accessory
Muscle Up Test
1-2-3-4-5-4-3-2-1
7:39. Failed the 4 on the way up, so that changed the strategy. Had planned to try to go to 6, then go down. Core was def fatigued from deadlifts, so didn't have quite the same turnover.

4. ***** Work
Run 1 Mile
8:18. Shoulda pushed a little harder. Had more in the tank than I expected for the last 400m.
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Old 08-18-2017, 02:00 PM   #1145
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Re: Slater Coe Workout Log

170818
2. Oly
3 Attempts at Max Rep Bodyweight Overhead Squat
Rest 3:00 between efforts
Scores are best set AND total reps across 3 sets
235... 2, 7, 3. Just shoulder stability issue. Legs fine.

3. Conditioning
For Time:
200 Double Unders
150 Air Squats
75 Pushups
25 Burpees
17:03
Air squats in 10s, pushups became 3s, so burpees were fall down and then snake up with terrible form

4. ***** Work
Tri
2k Row
4k Bike
1mile Run
22:23
Beat Evan by 8 seconds.

5. Strength Accessory
Sotts Press Ladder
EMOM until failure
3 Reps from behind the neck
45/35lbs
Add 10/5lbs until failure
worked up to 95lbs and called it there.
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Old 08-22-2017, 08:49 AM   #1146
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Re: Slater Coe Workout Log

170819
Find 1RM Power Clean
245, 265, 280(f).

“Elizabeth”
21-15-9
Squat Cleans 135/95lbs
Ring Dips
8:32. Think my recorded PR on Elizabeth is actually with Power Cleans, so this *might* be a PR with squat cleans. Definitely wasn't pushing it too terribly hard, but it still sucked.

AMRAP 7 Minutes
15 Chest to Bar
(In Sets of 5)
Run 100m
5 sets?

170821
2A. Strength
Back Squat
5×5 @70%
245 across

3. Conditioning
Every 3 Minutes for 15 Minutes
10 Chest to Bar
10 Box Step Overs 24/20″
10 Clean and Jerk 155/105lbs
Had to take the 4th round off to recover enough to finish the 5th round.

4. ***** Work
10 Rounds:
Row 500/400m
Rest :60
Stayed under 1:50 all rounds.

5 Rounds:
100′ Farmers Carry
Unbroken AHAP
Rest as needed
123lbs (70 + 53 KBs)
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Old 08-22-2017, 01:49 PM   #1147
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Re: Slater Coe Workout Log

170822
2. Strength
Deadlift
4×3
345, 355, 355, 355

5. Conditioning
AMRAP 10 Minutes:
9 Situps
6 Dumbbell Thrusters 50/35lbs
6 Pushups
Don't know... 7 rounds?

3. Oly
Hang Snatch (above knee)
Every 2 Minutes for 12 Minutes
3 Reps @ 70%+
Drop and Reset
Stayed at 155 across. Should have gone up, as 155 was smooth.

4. ***** Work
Every 2 Minutes for 20 Minutes
Bike 15/9 Calories
All under 21sec. Later rounds felt the burn, for sure.
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Old 08-25-2017, 12:41 PM   #1148
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Re: Slater Coe Workout Log

170825
2. Strength
Back Squat
3×3 @85%
305 across. Actually felt pretty good.

3. Conditioning
For Time
25 GHD Sit Ups
15 Power Snatch 95/65lbs
20 GHD
15 Power Snatch
15 GHD
15 Power Snatch
10 GHD
15 Power Snatch
7:58. 9/6, 9/6, 9/6, 15. Grip and midline. Just as expected. Beat Phil by like 1:20, and Evan by like 40sec.

4. ***** Work
7 Rounds:
Row 125m
Rest 90sec
All sub-21sec

5. Gymnastics Accessory
Push Ups
20×5
Each set of 5 must be Unbroken.
Hit them every 30sec. Actually not terrible. Pleasant surprise.
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Old 08-30-2017, 08:57 AM   #1149
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Re: Slater Coe Workout Log

170828
2A. Strength
Back Squat
5×5 @72.5%
255 across

3. Conditioning
AMRAP 15 Minutes
Row 250m
15 Overhead Squats 75lbs
8 + row

4. ***** Work
8 Rounds:
Bike 2/1.5k
Rest :60
31:17 total. Left the bike running each round. Kept rounds under 3:11 I think

5b. Strength Accessory
Waiter Walks
100m x 6
70lbs - tough on left arm

170829
Deadlift
4×2
375, 385, 395, 405
+
Strict HSPU - 7 x 3

3. Oly
Hang Snatch (above knee)
Every 2 Minutes for 12 Minutes
2 Reps @ 85%+
Worked up to 185 which is just a hair under 85%. Shoulders a little fatigued from HSPU.

4. ***** Work
6 Rounds:
Row 25/20 Calories
Rest 2:00
38.5
40.8
40.5
41.4
43.3
41.8
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Old 09-01-2017, 11:55 AM   #1150
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Re: Slater Coe Workout Log

170901
2. Strength
Back Squat
3×3 @87.5%
315, 315, 315

3. ***** Work
8 Rounds:
Row 250m
Rest 2:00
44?, 42?, 42.1, 41.6, 42.3, 42.4, 42.4, 41.2

4a. Gymnastics Accessory
Strict Muscle Ups
EMOM for 12 Minutes
3 from seated position under rings

4b. Strength Accessory
GHR - 3 x 14/13/12 w/ a couple negatives at the end
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