Sunday WOD 🤙
Coan deadlift program - Week 1
(Max: 550)
Wor..
🕑 Added 2023-04-23 21:18:02 +0000 UTC
Sunday WOD 🤙
Coan deadlift program - Week 1
(Max: 550)
Work Sets
(75%) x 2 reps @ 412.5
Speed Sets
(60%) 8 sets x 3 reps @ 330 (90 sec rest b/w sets)
Accessory - 3 rounds (~60%)
Stiff Leg Deadlifts 8 @ 275 90 seconds
Bent Over Rows 8 @ 225 90 seconds
Underhand Grip Lat Pulldowns 8 @ 17 90 seconds
Arched Back Good Morning 8 @ 135 2-3 minutes
Smith incline bench 5 @ 320, 1 @ 335, 345, 355
Hypertrophy - Supersets
5x8
Arnold cheat curls - straight bar @ 115
Incline French press @ 115
5x6, 5 second twist, then 4 more
Incline alternating dumbbell curls @ 20s/25s
5x20, 20x1/4 reps
Straight bar press downs @ 16
5 x failure
Bench dips @ bodyweight
5x30
Preacher curl machine @ 80/85
