170414

Jesse Training Plan

Training Plan WOD for Friday, April 14th, 2017:

Wod with Class:
20 Min AMRAP:
400M Run
8 Muscle-Ups*
16 WallBall 30/20#

*Weighted if you can do 8 consecutive M.U.already.

Snatch from Deficit
6 x 1 @ 75% 1RM*
*2.5-5 kg. Increase from last week.

Power Clean
75% 1RM C&J for 1, then: 3 x 2 @ 10-15% lighter*
*2.5-5 kg Increase from last week.

Sumo Deadlift
Build to 3RM (roughly 85% 1RM Deadlift)
Then: 2 x 5 @ 7-10% lighter*
*5-10 kg Increase from last week.

Aerobic Capacity
Row:
250m moderate
Rest 1 min
4 rounds: 150m hard, 100m easy, 50m sprint, 90sec rest
250m moderate
Rest 1 min
4 rounds: 150m hard, 100m easy, 50m sprint, 90sec rest
250m moderate

Total : 3150m