170628

Jesse Training Plan

Training Plan Wod for Wednesday, June 27th, 2017:

Wod with Class:
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.

Split Jerk
4 x 2 @ 80% 1RM
*2.5-5KG Increase Each Week

Conditioning:
8 Rounds:
4 SandBag Cleans / Tire Flips
30M Sandbag Carry / Farmer Carry 85# (each hand)
2 Legless Rope Climbs

170627

Jesse Training Plan

Training Plan Wod for Tuesday, June 26th, 2017:

Wod with Class:
10 min EMOM, alt:
Single Leg Box HS Kick-Up
Hollow Rocks, or Dead Bug Hold

20 min AMRAP:
200M Run
5 Push-Press*
50 ft. Handstand Walk

*Start at 50% 1RM, at 5% each set

Power Clean
5 x 1 @ 70% 1RM
*2.5-5kg Increase each week

Front Squat
3 x 3 @ 80% 1RM
*2.5-5kg Increase each week

170626

Jesse Training Plan

Training Plan Wod for Monday, June 26th, 2017:

Wod with Class:
Backsquat
5 x 5 @ 65%

4 Rounds for time of:
400m run
15 DB Thruster 50/35#
15 Pull-ups

Gymnastics:
10 Rounds
3 Weighted Strict Pull-Up
30 Sec. Handstand Floaters

Stiff Legged Deadlift
4 x 6 @ 65% 1RM Deadlift

170623

Jesse Training Plan

Training Plan Wod for Friday, June 23rd, 2017:

Wod With Class:
Unbroken Karen 20/14, or Heavy Karen 30/20*

*Karen is a fun one, but this time I want to see if you can do it unbroken, or to see what your heavy Karen time is!

Conditioning:
2 Rounds:
50 Toes-2-Bar
50 Yard Sled Pull 270/180-lb

Gymnastics:
10 Rounds:
3 Strict Weighted Pull-Up*
30 ft. Handstand Walk

*5-lb increase from last time

Gymnastics:
10 x 3 Strict Weighted Dips

170622

Jesse Training Plan

Training Plan Wod for Thursday, June 22nd, 2017:

Wod With Class:
30 min EMOM, alt:
• Power Clean 1.1
• HSPU
• Medball GHD Sit-Up

Snatch
Week 3: 30 reps
3 x 4 @ 75%
3 x 3 @ 80%
3 x 2 @ 85%
3 x 1 @ 90%

*1 minute rest in-between sets

Gymnastics Progression:
10 Rounds, alt:
30 sec: Single Leg Box Handstand Kick-Up
30 Hollow Rocks
30 Arch Rocks

Conditioning:
Every 3 minutes for 3 rounds:
1 Weighted Pegboard Ascent
30 Cal Bike

170621

Jesse Training Plan

Training Plan Wod for Wednesday, June 21st, 2017:

Wod With Class:
6 minute AMRAP:
6 deadlifts (225/155lbs)
6 bar facing burpees

Conditioning
21-15-9
Bar Muscle-Ups
*75 Ft. Farmer Walk After Each Round 325/225-lb

Split Jerk
4 x 3 @ 70% 1RM
2.5-5kg increase each week

170620

Jesse Training Plan

Training Plan Wod for Tuesday, June 20th, 2017:

Wod With Class:
“Flight Simulator” or Two Mile Tuesday

3 Rounds of Strict Press:
70% x 5
75% x 3
85% x 1+

Complete a set of Strict Press every 2 minutes for 9 rounds. The goal on the plus set is 6-9 reps. If you can easily get 12 reps, increase your 1RM and recalculate your percentages. If you cannot get 6-9 reps, lower your 1RM and recalculate your percentages. Pick a “Goat” to superset with in-between rounds.

Conditioning:
From 0:00-3:00
2 rounds of:
10 C2B
30 Second SandBag Bear Hug

From 3:00-6:00
2 rounds of:
12 C2B
30 Second SandBag Bear Hug

From 6:00-9:00
2 rounds of:
14 C2B
30 Second SandBag Bear Hug

*Continue until Failure.

170619

Jesse Training Plan

Training Plan Wod for Monday, June 19th, 2017:

Wod With Class:
“Amanda”
9-7-5
Muscle-Up
Squat Snatch 135/95-lb, or Heavy Amanda 185/135-lb

Gymnastics:
10 Rounds:
3 Strict Weighted Pull-Up
30 Sec. Handstand Floaters

3 Rounds of Backsquat:
70% x 5
75% x 3
85% x 1+

Power Clean
Week 3: 30 reps (15 min)
3 x 4 @ 75% 1RM = 12
3 x 3 @ 80% 1RM = 9
3 x 2 @ 85% 1RM = 6
3 x 1 @ 90% 1RM = 3

*1 minute rest in-between sets

170616

Jesse Training Plan

Training Plan WOD for Friday, May 16th, 2017:

Wod With Class:
“Heavy Grace”
30 Clean & Jerk @ 70% 1RM

Squat Clean EMOM:
(week 2)
5 x 4 @ 65%
5 x 3 @ 70%
5 x 2 @ 75%
5 x 1 @ 80%

Conditioning:
Every 3 Minutes for 7 Rounds:
2 x 50 yard Sled Pull 135/90#
10 Deficit HSPU*

*Complete As Many HSPU as you can in 1 set, max of 10. Record reps each round.

170615

Jesse Training Plan

Training Plan WOD for Thursday, May 15th, 2017:

Wod with Class:
45 Bench Press 155/105, or 50% 1RM
30 GHD-Sit-Up
15 Rope Climb
30 Bench Press
20 GHD-Sit-Up
10 Rope Climb
15 Bench Press
10 GHD-Sit-Up
5 Rope Climb

Snatch EMOM:
(week 2)
5 x 4 @ 65%
5 x 3 @ 70%
5 x 2 @ 75%
5 x 1 @ 80%

*1 minute rest in-between sets

Gymnastics Progression:
2 min Max:
Muscle-ups

Gymnastics Progression:
10 Rounds, alt:
25 sec: Single Leg Box Handstand Kick-Up
25 Hollow Rocks
25 Arch Rocks