180105

Jesse Training Plan

Training Plan WOD For Friday, January 5th, 2017:

Wod With Class:
Wendler Deadlift
3 Rounds of Deadlift:
65% x 5
70% x 5
75% x 5+

Complete a set of Deadlift every 2 minutes for 9 rounds. The goal on the plus set is 12-15 reps. If you can easily get 15 reps, increase your 1RM and recalculate your percentages. If you cannot get 12-15 reps, lower your 1RM and recalculate your percentages. Pick a goat to superset with in-between rounds (Dips, Pull-Ups, Rope Climbs, Dubz, Muscle-Up, HSPU, etc.)

Hang Power Snatch EMOM
3 x 4 @ 65%
3 x 3 @ 70%
3 x 2 @ 75%
3 x 1 @ 80%

*1 minute rest in-between sets

Conditioning:
15 Min EMOM, alt:
• Calorie Bike
• Burpee
• Rest

*Try for to increase the burpees by 2 more reps than last week. If you did not do last weeks, use the first round to establish the baseline: work for 40 seconds @ 80% intensity to find your goal number for all 5 rounds.