180111

Jesse Training Plan

Training Plan WOD For Thursday, January 11th, 2017:

Wod With Class:
3 Rounds:
10 Bar Muscle-Up
200m Run
30ft. Handstand Walk

Conditioning:
3 Rounds:
200m Farmer Carry 53/35-lb
1 Min Handstand Hold, “Bodyline Drill”

Bench Press
3 Rounds of Bench Press:
70% x 3
75% x 3
80% x 3+

Complete a set of Bench Press every 2 minutes for 9 rounds. The goal on the plus set is 9-12 reps. If you can easily get 12 reps, increase your 1RM and recalculate your percentages. If you cannot get 9-12 reps, lower your 1RM and recalculate your percentages. Superset with Weighted Strict Ring-2-Sternum, Weighted Pegboard, or Weighted legless Rope Climb.