All posts by Slater Coe

Unloaded 8/18/19

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Unloaded
30 Rounds
7 Cal Row/Bike/Ski
6 1-DB Hang Clean & Jerk – L: 25/15; Spl: 35/25; S: 50/35 (3l/3r)
5 Abmat Situps; Spl: Hanging Leg Raise; S: T2B
*Cap = 35min. Yes, you read that right. 30 Rounds. This is all you’re doing today, so make it hard! We’ll retest this workout at the end of the cycle.

The Weekend WODs

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Saturday Open Gym Hours – 12p-2p

Saturday
Teams of 2

3 Rounds
30 AKBS – L: 35/25; Spl: 53/35; S: 70/53
40 Wallballs – L: 20/14; Spl/S: 30/20
30 2-DB Burpee Deadlifts – L: 25/15; Spl: 35/25; S: 50/35

70/50 Cal Bike or 85/60 Cal Row/Ski or Run 1600m (400m intervals)

2 Rounds
30 AKBS
40 Wallballs
30 2-DB Burpee Deadlifts

70/50 Cal Bike or 85/60 Cal Row/Ski or Run 1600m (400m intervals)

1 Round
30 AKBS
40 Wallballs
30 2-DB Burpee Deadlifts

Cap = 35min. Low-skill movements in today’s Test Partner Workout, so you should be able to push hard.

Sunday
30 Rounds
7 Cal Row/Bike/Ski
6 1-DB Hang Clean & Jerk – L: 25/15; Spl: 35/25; S: 50/35 (3l/3r)
5 Abmat Situps; Spl: Hanging Leg Raise; S: T2B
*Cap = 35min. Yes, you read that right. 30 Rounds. This is all you’re doing today, so make it hard! We’ll retest this workout at the end of the cycle.

Unloaded 8/16/19

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Unloaded
3 Rounds
60sec Max 2-DB Floor Press – L: 25/15; Spl: 35/25; S: 50/35
60sec Max Horizontal Pullups (S: Strict Pullups)
60sec Rest

3 Rounds
60sec Max 1-DB Devil Press (switch hands)
60sec Max Cal Row/Ski/Bike
60sec Max Rest

3 Rounds
60sec Max 1-DB Bent Over Rows (30sec L / 30sec R)
60sec Max Pushups
60sec Max Rest

3 Rounds
60sec Max AKBS – L: 24/16; Spl: 53/35; S: 70/53
60sec Max Double Unders
60sec Max Rest
*9min at each station. Then switch to the next station. No additional rest between stations.

Friday 8/16/19

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Strength Cycle: Cycle 3 – Test Week

Strength/Skill
In 16min:
Find 1RM Strict Press / Push Press / Push Jerk / Split Jerk
*Add weight as you go. Find a quick max on the Strict Press, then find a quick max on the Push Press, then Push Jerk, then Split Jerk.

WOD
3 Rounds
L: 45; Spl: 70; S: 90 Double Unders
30 DB Snatch – L: 25/15; Spl: 35/25; S: 50/35
*If you keep every movement to 2min rounds, then you can knock this out in under 12min. Stay calm and smooth during the Snatches, so you can keep moving during that portion of the workout.

Daily Reading
1. 3 Secrets to Beat Performance Anxiety
2. How Much Sleep Do You Really Need?

Unloaded 8/15/19

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Unloaded
In 15min, complete:
200m 2-KB/DB Farmer’s Carry – L: 35/24; Spl: 53/35; S: 70/53
30/20 Cal Row/Bike/Ski
200m 2-KB/DB Farmer’s Carry
L: 20; Spl/S: 30 Burpees (Spl/S: to 6″ Target)
200m 2-KB/DB Farmer’s Carry

-at 15:00:

4 Rounds
8/6 Cal Bike/Row/Ski
8 2-DB Lateral Lunges – L: 20/10; Spl: 25/15; S: 35/25
-immediatley into:
4 Rounds
8/6 Cal Bike/Row/Ski
16 2-DB Staggered Stance Deadlift (8l/8r)
-immediatley into:
4 Rounds
8/6 Cal Bike/Row/Ski
8 2-DB 1-1/4 Squats
*Cap = 20min (35:00 total). The booty burn will be real

Thursday 8/15/19

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Strength Cycle: Cycle 3 – Test Week

Strength/Skill
For time:
Deadlift
8 Reps @ L: 95/65; Spl: 145/95; S: 195/125
7 Reps @ L: 145/95; Spl: 195/125; S: 245/160
6 Reps @ L: 195/125; Spl: 245/160; S: 295/190
5 Reps @ L: 245/160; Spl: 295/190; S: 345/225
4 Reps @ L: 295/190; Spl: 345/225; S: 395/255
*Time domain is sub-10min. Life, go every 2min. It might be a good idea to partner up with someone so you can share a bar & weights, hit your reps, then rest while your partner goes. Add weight and move up together. This is a hybrid strength/conditioning piece. The weight should be very challenging but nothing that puts you at risk. For scaling purposes, starting weight can be around 40-50% and end around 80-90%

WOD
200m 2-KB/DB Farmer’s Carry – L: 35/24; Spl: 53/35; S: 70/53
30/20 Cal Row/Bike/Ski
200m 2-KB/DB Farmer’s Carry
L: 20; Spl/S: 30 Burpees (Spl/S: to 6″ Target)
200m 2-KB/DB Farmer’s Carry
*Time domain is sub-13min. You might need to break once or twice during the Farmer’s Carry, but keep the break short and hustle.

Daily Reading
1. Nike Just Revealed New Data on the Vaporfly (Marathon-Shoe)
2. Bulletproof Your Ankles

The Lexi Colabianchi School of Weight Plate Management

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The Lexi Colabianchi School of Weight Plate Management
Written by: Slater Coe

The theory goes like this… if you can’t easily calculate how much you have on the bar, then you won’t be afraid of it. Knowing how much it weighs makes it heavier. So, stack as many 25s, 15s, and 10s on the bar as physically possible. Extend them until the clips only barely hang on. The less you know about the actual weight on the bar, the stronger you can be.

But there are subtle rules. For instance, you can’t stack a 10lb or 15lb plate inside a 25, 35, or 45lb plate. 10 & 15lb plates can be inside of each other, but never of a “colored” plate. The plates are supposed to go from heaviest to lightest, and you can add as many of same weight place as you’d like. Clear as mud?

The Lexi Colabianchi School of Weight Plate Management says combining a 45lb & 5lb plate together weighs waaaay more than combining five 10lb plates. Theoretically, they weigh the same, but in reality, the first version is maybe 400lbs heavier. Give or take.

You too can be a graduate of this illustrious program. You only need the will to stack plates dangerously close to falling off your barbell, and the willingness to ignore your friends shaking their heads at you. May you graduate with honors!

Unloaded 8/14/19

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Unloaded
With a running clock:
18, 14, 10, 6 1-DB Snatch – L: 25/15; Spl: 35/25; S: 50/35
L; 9; Spl: 12; S: 15 Cal Row/Bike/Ski

-rest 2min, then:

L; 9; Spl: 12; S: 15 Cal Row/Bike/Ski
12, 20, 28, 36 1-DB Push Press

-rest 2min, then:

L: 9; Spl: 12; S: 15 T2B
36, 28, 20, 12 1-DB Russian Twist (L+R=1)
*Cap = 35min

Wednesday 8/14/19

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Strength Cycle: Cycle 3 – Test Week

Strength/Skill
In 16min:
Find 1RM Snatch Complex = Squat Snatch + Hang Squat Snatch + OHS x 2
*Life = Power versions of everything. We’re hoping that by putting the OHS after the two Snatches, you’re able to lift more than our versions of the Snatch Complex. Like the Clean Complex, efficiency and quality movement will trump brute strength.

WOD
9, 7, 5, 3 Power Snatch – L: 95/65; Spl: 115/75; S: 135/95
15 Box Step Ups (Spl/S: Jumps) after each set of snatches
*To be clear, you perform 9 snatches, then 15 box jumps. Then 7/15, 5/15, and 3/15.

Daily Reading
1. The Best Probiotics (Hint: Real Food)
2. Breaking Down Handstand Walks

Unloaded 8/13/19

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Unloaded
In 15min, complete:
3 Rounds
12 2-DB Devils Press – L: 25/15; Spl: 35/25; S: 50/35
Row/Ski 500/400m or Bike 1100/900m or Run 400m

-at 15:00:

4 Rounds
Min 1) L: 12; Spl/S: 20 1-DB Hang Clean & Jerk (6l/6r)
Min 2) L: 8; Spl/S: Box Step/Jump Overs
Min 3) L: 8; Spl/S: 12 Burpees
Min 4) 50′ Walking Lunge
Min 5) L: 8; Spl/S: 12 Cal Row/Bike/Ski
-rest remainder of the minute