190225

Jesse Training Plan

Training Plan WOD for Monday, February 25th, 2019:

WOD With Class:
The Air Force WOD*:
20 Thrusters, 95/65 lbs
20 Sumo Deadlift High-pulls, 95/65 lbs
20 Push Jerks, 95/65 lbs
20 Overhead Squats, 95/65 lbs
20 Front Squats, 95/65 lbs

*EMOM (starting at 0:00) complete 4 Burpees

Athletes must do 4 burpees at the beginning of every min before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once he/she has completed all 20 reps. If the min clock beeps during a repetition the athlete will complete their rep and then start their 4 burpees.

Front Squat:
(Week 1)
5 x 5 @ 90% of 5RM

Deficit Deadlift:
5 x 2 @ 80% 1RM

Aerobic Capacity:
4 Rounds:
2000m Cal Bike
*2 Min Rest Between Rounds

Midline Stability:
12 min AMRAP:
20 Sandbag Bear Hug Box Step-Up 150/100 to 12″ Box
20 V-Up
20 Tuck-Up
20 Hollow Rocks
20 Second Hollow Hold