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Old 11-12-2012, 08:15 PM   #651
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Re: Slater Coe Workout Log

121112
High Hang Snatch - 7 x 1, rest 60sec - worked up to 205lbs
+
High Hang Clean & Jerk - 7 x 1, rest 60sec - 245lbs
+
Back Squat - 60% x 4 x 10, then 60% x AMAP (no belt, keep 2 in the tank) - 265lbs x 10 in last set
+
Pause Front Squat - 5 x 2, rest 90sec - worked up to 225lbs
+
AMRAP 7
50 DU's
15 HSPU
2 Rounds + 56 Reps
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My WOD Log at Derby City CrossFit, Louisville, KY
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Old 11-19-2012, 08:37 PM   #652
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Re: Slater Coe Workout Log

121119
Hang Snatch (just above knee) 5 x 2, rest 60sec - worked up to 205lbs
+
Hang Clean & Push Jerk (just above knee) 5 x 2, rest 60sec - worked up to 255lbs
+
Back Squat - 55% x 5, 62.5% x 5, 67.5% x 2 x 10, 67.5% x AMAP - 295lbs x 10
+
Front Squat (1st rep - 5sec pause, rest are usual) 5 x 3, rest 90sec - 235lbs
+
100 Double Unders
25 Wallball Overhead Tosses - 14lbs
50 Double-Unders
25 WB OVH Toss
5:12
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Old 11-20-2012, 08:45 PM   #653
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Re: Slater Coe Workout Log

121120
Snatch - 2 x 1 @ 80%, 2 x 1 @ 85%, 2 x 1 @ 90%, 2 x 1 @ 95%, 2 x 1 @ 90%, 4 x 1 @ 80%, rest 30-60sec - not a successful day of snatching... missed more reps than I hit. Used 235 as the 1RM calculator.
+
Clean & Jerk - 2 x 1 @ 75%, 2 x 1 @ 80%, 2 x 1 @ 85%, 2 x 1 @ 90%, 2 x 1 @ 85%, 4 x 1 @ 75%, rest 30-60sec - used 285lbs as the 1RM calculator... not all lifts were pretty, but I hit them all.
+
3 Rounds
5 Lateral Over-the-Box Jumps 20″
25 KB Swings - 72lbs
5 Lateral Over-the-Box Jumps 20″
25 Pullups
Rest 1:1
Total time = 13:52
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My WOD Log at Derby City CrossFit, Louisville, KY
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Old 11-21-2012, 08:39 PM   #654
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Re: Slater Coe Workout Log

121121
Hang Power Snatch + Power Snatch 7 x 1, rest 45sec - worked up to 185lbs
+
Hang Power Clean + Power Clean + Push Jerk 7 x 1, rest 45sec - worked up to 215lbs
+
3a) Good Mornings 3 x 5, rest 45sec - 200lbs
3b) Pendlay Rows 3 x 5, rest 45sec - 215lbs
3c) Press 3 x 10 @ 67.5%, rest 45sec - 135lbs x 7, 7, 7
+
Sprint 4 x 200m, walk back
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Old 11-26-2012, 08:38 PM   #655
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Re: Slater Coe Workout Log

121126
Hang Snatch (just above knee) 7 x 1, rest 60sec - 205lbs? I think?
+
Hang Clean & Push Jerk (just above knee) 7 x 1, rest 60sec - 235lbs?
+
Back Squat - 50% x 5, 60% x 3, 70% x 1, 75% x AMAP - 320lbs x 15. Had more in the tank but just could no longer breath.
+
1 & 1/4 Front Squats 7 x 2, rest 60sec - 225lbs
+
Run 200m
9 Muscle-Ups
9 Power Snatches 135lbs
Run 200m
7 Muscle-Ups
7 Power Snatches 135lbs
Run 200m
5 Muscle-Ups
5 Power Snatches 135lbs
10:36
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Old 11-27-2012, 08:30 PM   #656
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Re: Slater Coe Workout Log

121127
Snatch - 3 x 1 @ 85%, 2 x 1 @ 90%, 2 x 1 @ 95%, 2 x 1 @ 90%, 3 x 1 @ 85% rest 30-60sec - 235lbs as 1RM Calculator... had problems.
+
Clean & Jerk - 3 x 1 @ 80%, 2 x 1 @ 85%, 2 x 1 @ 90%, 2 x 1 @ 85%, 3 x 1 @ 80% rest 30-60sec - 285lbs as 1RM Calculator... difficult but got them all
+
30 Overhead Wallball Throws
10 Wall Balls
25 Overhead Wallball Throws
15 Wall Balls
20 Overhead Wallball Throws
20 Wall Balls
15 Overhead Wallball Throws
25 Wall Balls
10 Overhead Wallball Throws
30 Wall Balls
9:12
+
Rest 2min, then:
AMRAP 3
Bar Muscle-Ups
Should I even admit that I only got 3 and missed like 11?
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Old 11-28-2012, 08:20 PM   #657
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Re: Slater Coe Workout Log

121128
Every 30sec for 5min
1 Power Snatch @ 80% - 185lbs... wasn't completely warmed up for this one, so missed a couple.
+
Every 30sec for 5min
1 Power Clean @ 80% - 225lbs... pulling early w/ my left arm for some reason. Random glitch.
+
3a) Buffalo Bar Good Morning 4 x 3, rest 45sec - 185, 200, 205, 220
3b) Pendlay Rows 4 x 5, rest 45sec - 185, 215, 195, 195
3c) Press 50%x5, 60%x3, 70%x1, 75%xAMAP, rest 45sec - 145lbs on last set for 10 reps.
+
Row - 3 x 1k rest 1:1 - 1:45 pace for all.. 3:32, 3:31, 3:28
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Old 11-29-2012, 08:34 PM   #658
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Re: Slater Coe Workout Log

121129
Rack Pull - below knee, above DL position - 50% x 5, 60% x 3, 70% x 1, 75% x AMAP - 415lbs... 13 reps
+
Every 15 seconds for 5 minutes
1 Banded Deadlift @ 60% Bar Weight + 25% Band Tension - 255lbs + orange band
+
Bench Press - 1 x 8 @ 70%, 1 x 5 @ 75%, 1 x 5 @ 80%, 1 x 3 @ 90%, 1 x 3 @ 95%, 1 x 3 @ 100% (based off heaviest "2" from last week), rest 60-90 seconds. - 260 for 2.5.. got a little assistance on the last rep.
+
3 Rounds
1 min ME Burpee Over-the-Box Jumps 24″ (touch on top required)
1 min ME C2B Pullups
1 min ME DB Ground to Overhead 50lbs
Rest 1min
Paced... felt good... not fast, just smooth.
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My WOD Log at Derby City CrossFit, Louisville, KY
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Old 12-01-2012, 08:05 PM   #659
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Re: Slater Coe Workout Log

121201
Snatch - 1RM - 225, 230(f), 230(f)
+
Clean & Jerk - 1RM - 270, 290(pr), 300(f), 300(f)... reeeeaaallly close.
+
2 min ME Front Squats @ 80% - 12 reps @ 235lbs
+
*Rest 2 minutes.
+
AMRAP 10
30 Double-Unders
15 Power Snatches 75lbs
5 Rds + 16 Reps
+
*Rest 2 minutes.
+
2 min ME Front Squats @ 80% - 11 reps @ 235lbs
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My WOD Log at Derby City CrossFit, Louisville, KY
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Old 12-03-2012, 08:07 PM   #660
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Re: Slater Coe Workout Log

121203
OTM for 10min
1 Snatch @ 80% - 185lbs
+
OTM for 10min
1 Clean & Jerk @ 80% - 240lbs
+
Back Squat - 65% x 4 x 8, 65% x AMAP (keep 2-3 in the tank on the AMAP, no belt) - 290lbs - 10 reps on last set
+
Paused Front Squat - 5 x 2 - 225, 235, 245, 255, 255
+
Run - 2 x 400m, rest 2:1... 1:40.. then row 500m - 1:30
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