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Old 12-02-2016, 01:20 PM   #1131
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Re: Slater Coe Workout Log

161202
In 20min:
Find your new 5RM Back Squat
365... doubted it going in, but probably had another 5lbs in me today.
+
WOD
7 Rounds
Sprint 100m
5 Clean and Jerk – S: 155/105
5 HSPU
Rest 60sec
12:37. UB C&J. HSPU got slower in the late rounds.
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Old 01-06-2017, 11:45 AM   #1132
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Re: Slater Coe Workout Log

170106
Find a 1RM Front Squat - 285, 300(f), 300
+
AMRAP 20
8 T2B
12 Box Jumps
8 Shoulder to Overhead – L: 95/65; S: 115/75
11+21. Had to tie my shoe midway thru, which cost me 12 rounds
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Old 04-10-2017, 01:13 PM   #1133
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Re: Slater Coe Workout Log

170410
1. Warm-up
Row 2k
Slow.. 8:00.

4. Met-Con
“Grace”
30 Clean and Jerk 135/95lbs
2:36. Not a PR, but first time my back has felt ok to go hard in over two weeks.

3. Strength
Zero Bounce Deadlift 5x3
@60-80% of 1RM
...305. Should be heavier, but that was it for me today.

4. Gymnastics
EMOM for 10 Minutes
15 Toes to Bar
15 Burpees to 6” Target
Let's not even talk about it... still whopped from Grace apparently.

5. Accessory
Back Range Lunge - 4 x 16 - 115, 135, 155, 185. Again, not very good. Grace left me feeling some kinda way. First time I'd gone hard-ish in about two weeks.
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Old 04-12-2017, 12:20 PM   #1134
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Re: Slater Coe Workout Log

170411
5×3 Split Jerk
Perfect reps only
worked up to 255

40-30-20
Wallballs 20/14lbs
Pull Ups
10:11. Not pretty. Most dudes finished 7:00-8:00.

Every 5 Minutes for 15 Minutes
Bike 1000m
Max Rep Kipping Handstand Push-Ups in 2 sets
8/5, 7/4, 8/4
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Old 04-12-2017, 12:23 PM   #1135
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Re: Slater Coe Workout Log

170412
Squat Clean 5×3
Perfect reps only
165, 205, 225, 245, 255

3 Rounds:
Run 800m
Rest 3:00
3:35, 3:40, 3:25
Legs felt really heavy. Form deteriorated. Held up as best I could.

3 Rounds:
50 Air Squats
20 Push Ups
Rest :60
The pump is real.

50 Pullups AFAP or AMRAP 12
44 Pullups in 12min.
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Old 06-12-2017, 01:21 PM   #1136
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Re: Slater Coe Workout Log

170612
Find 1RM Box Squat
275, 315(f), 295, 315 - coming back from back injury... comfortable with this as a starting point
+
100 Pushups
75 Abmat Situps
75 AKBS - 70lbs
25 Bar Muscle Ups
*Cap = 16min. Got 9 BMU before the cap. Nice lat & forearm swoleness on that one.
+
Row 30 Calories
30 Thrusters 95/65lbs
Rest :60
Row 25 Calories
25 Thrusters
Rest :60
Row 20 Calories
20 Thrusters
11:35. Wanted to keep the thrusters to 3 sets, but that didn't happen for any of the rounds. Row fell off each round, from 1550 to like 1300 in last round.
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Old 06-14-2017, 11:49 AM   #1137
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Re: Slater Coe Workout Log

170613
3. Lift
Find 1RM Clean Complex
Squat Clean + Front Squat + Jerk
255. Coming around. Squat is weak still from back injury, but good to pull from the ground again.

2. Conditioning
1200m KB Carry - 70lbs
9:27

3. Interval
AMRAP 5 Minutes
Max Calories on Bike
Rest 2:00
AMRAP 5 Minutes Max Ring Muscle Ups
91/27
Tried to maintain 70rpm on the bike... fell below a handful of times. 4, then 3s in the MU until then end when only got 2.
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Old 06-14-2017, 11:50 AM   #1138
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Re: Slater Coe Workout Log

170614
1. Lift
Find 3RM Sumo Deadlift
NO BOUNCE
395(f), 395. Failed the first rep the first time, came back and forced my hips closer to the bar and managed to get that first one moving well. 2nd & 3rd reps are easy from then on because I can load into position

2. Conditioning
3 Rounds:
8 Deadlifts - 185
12 Burpees
16 Dumbbell Snatch 50/35lbs
5:58. Messed up and did 16 burpees thru first two rounds.
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Old 06-16-2017, 01:19 PM   #1139
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Re: Slater Coe Workout Log

170616
2 Rounds
60 Double Unders
15 Clean and Jerk - 135
Rest 2:00
2 Rounds
40 Double Unders
10 Clean and Jerk
10:38. 6/5/4 in first 2 rounds. 6/4 in second 2 rounds. Coulda pushed a little harder, but happy with that one.
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Old 06-16-2017, 01:21 PM   #1140
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Re: Slater Coe Workout Log

170617
Find 1RM Snatch Complex
Power Snatch + Squat Snatch + Hang Squat Snatch
185, 200(f), 205. 205 was a definite max. Had more in the power snatch, but by the HSS, that was all I had left.

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

3 Rounds
Run 400m
5 Strict HSPU
10 Kipping HSPU
Rest :60
11:59
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