171009

Jesse Training Plan

Training Plan for Monday, October 9th, 2017:

Wod with Class:
12 Min:
Build to a Heavy OHS

For Time:
800M Run
60 Push-Up
40 Cal Row, or Bike
20 OHS 155/105, or 60% 1RM
10 Sandbag Clean 150/100

Front Squat, Weighted Pull-Up, Strict Press, Bent-Over Row:
2 x 5*

*For each of the lifts, choose a beginning weight between 60-75% 1RM. We are going to be hitting these lifts every day, so don’t get too hung up on weights and percentages. Remember the goals of this program: Train as Heavy as Possible, Train as Often as possible, Train as Fresh as possible.

Power Clean EMOM:
3 x 4 @ 75%
3 x 3 @ 80%
3 x 2 @ 85%
3 x 1 @ 90%

*1 minute rest in-between sets

Conditioning:
27-21-15-9:
Cal Bike
Chest-2-Bar
GHD Sit-Up
Burpee to Target (6″ Above reach)