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Old 04-05-2016, 11:32 AM   #1101
Slater Coe
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Re: Slater Coe Workout Log

160404
"E3M15M
3 Deadlifts
Life: Find a heavy 3
Sport: First four sets are warmup sets between 60-75%. Final set is only working set at 80%.
worked up to 405

AMRAP 8
40 Double Unders
8 Power Snatches - L: 95/65; S: 135/95
4+45

10-1, Row for Cal, CTB Pull Ups
Repeated 6 and 5 twice, I think... so not sure of the real time, but finished 9:46 with those extra reps.
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Old 04-05-2016, 11:34 AM   #1102
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Re: Slater Coe Workout Log

160405
"E3M15M
4 Push Jerk
Life: Find a heavy 4
Sport: If you're cleaning up your movement, don't exceed 65%. If movement looks good, then make your way into the 70s or higher...
185, 195, 205, 215, 225 (failed the touch & go aspect on the 225)

AMRAP 8
50 Situps
50 Wallballs
50 Alternating KB Snatch - L: 53/35; S: 70/53
1+25. Hamstrings feeling the burn during the KB. Tried to keep loading my legs and not relying on my back to move the weight.

Sprint 400m x 4, rest :75
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Old 06-01-2016, 11:43 AM   #1103
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Re: Slater Coe Workout Log

160601
In 14min:
2RM Back Squat
345, 370(f), 365
+
21, 15, 9
Thrusters – 115
Pullups
5:51
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My WOD Log at Derby City CrossFit, Louisville, KY
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Old 06-01-2016, 11:56 AM   #1104
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Re: Slater Coe Workout Log

160531
Max Power Snatch
215, 225(f)
+
4 Rounds
6 Power Snatches – 135
Bike 0.7miles
6:38
+
600m Sled Pull - 90lbs
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My WOD Log at Derby City CrossFit, Louisville, KY
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Old 06-03-2016, 03:41 PM   #1105
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Re: Slater Coe Workout Log

160603
In 14min:
3RM Deadlift
*Keep it clean. No sloppy reps.
405, 425

WOD
21, 15, 9
Row for Calories (or Bike 18/12/6)
Deadlift – L: 155/105; S: 225/155
*This should be fast and painful. Shoot for sub 7min.
3:31. Used the Bike and 225lbs
+
15 KB Snatch - right arm - 53lb
15 GHD Situps
15 KB Snatch - left arm
15 GHD Situps
15 KB Snatch - right arm
15 GHD Situps
15 KB Snatch - left arm
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My WOD Log at Derby City CrossFit, Louisville, KY

Last edited by Slater Coe : 06-03-2016 at 03:41 PM. Reason: additional workout
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Old 06-04-2016, 01:50 PM   #1106
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Re: Slater Coe Workout Log

160604
In 14min:
1RM Push Jerk
255, 275(f), 275(f)
Not feeling very quick today. Little off from yesterday's deads probably. Should be able to nail this (and hopefully closer to 300) by end of the cycle.
+
Teams of 2

66 Power Snatches - L: 75/55; S: 115/75 (one partner holds a handstand or plank)
66 T2B - (one partner hangs from the bar while other works)

Rest 3min, then:
(add weight to your bar during that time)

3 Rounds
33 Touch & Go Power Cleans - 165lbs
33 Burpees
24:20. That was a tough one. Doubted myself after finishing the T2B because my shoulders were so wiped out afterwards. 5s on Power Snatches. 5s & 6s on Power Cleans. 8s on T2B.
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Old 06-07-2016, 11:55 AM   #1107
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Re: Slater Coe Workout Log

160606
E3M12M
5 Back Squat @ 70% - 275
*No Oly’s, belts, or sleeves. Clean it up. All sets at 70%.
+
16-20 Hammer Curls into Arnold Press (8-10 ea arm). - 35lbs
WOD
AMRAP 12
8 Front Squats – L: 105/70; S: 145/100
6 Burpees Over Bar
4 CTB (S: BMU)
*Shoot for 6+ rounds. Push the pace the entire time. The rep scheme is small, so you should be able to keep moving.
6 Rounds even. Sport
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Old 06-07-2016, 11:56 AM   #1108
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Re: Slater Coe Workout Log

160607
E3M15M
2 Touch & Go Power Snatch (S: Squat Snatch)
*Start around 80% and work up
175, 185, 195, 205, 215
+
20-24 Rotational Slamball Throws (at Concrete Wall!) – 10-12 ea side.
+
WOD
Bike 2k (1.3miles)
Row 2k
Bike 2k (1.3miles)
13:29
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Old 06-08-2016, 01:52 PM   #1109
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Re: Slater Coe Workout Log

160608
E3M15M
3 Power Clean & 1 Split Jerk
*Start around 70% of your 1RM Power Clean and work up
215, 225, 235, 245, 255... last power clean at 255 was a little dicey
+
6-10 Strict Pullup or Jumping Pullup w/ Controlled Descent or Horizontal Barbell Row (bar on rig). Be sure to pack your shoulder blades into your back pocket during the pull.
6 strict pullups... not great at those still.
+
WOD
104 Wallballs
52 Pullups
*Regional WOD 3. Cap = 15min.
8:23
+
6 Rounds
50m Backwards Sled Drag - 180lbs
Rest to let Evan and Phil complete a round
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Old 07-18-2016, 11:12 AM   #1110
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Re: Slater Coe Workout Log

160718
Max Clean & Jerk - 275, 290(f). Hip/back still a little off. Not feeling powerful
+
Grace
30 Clean & Jerk for time - 135
2:08(pr)
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