190423

Jesse Training Plan

Training Plan WOD for Tuesday, April 23rd, 2019:

WOD With Class:
Every 4 Min x 3 Rounds:
400m Run
24/16 Cal Ski/Bike/Row

Conditioning:
10-8-6-4-2*:
Squat Clean**
*15 T2B After Each Set

**Rx
Men: 135,155,185,205,225lb
Women: 95,105,125,145,155lb

Clean & Jerk Complex:
Every 2:00, 6 sets:
– 1 Power Clean
– 1 Split Jerk
– 1 Behind the Neck Split Jerk

Starting @ 70% Jerk, Increase weight each round

190422

Jesse Training Plan

Training Plan WOD for Monday, April 22nd, 2019:

WOD With Class:
Backsquat
(Week 2)
5 x 3 @ 80% 1RM or, 5-10 lb. Heavier Than Last Week

For Quality:
30 Strict Deficit Handstand Push Ups*
*Rest 90 seconds, then:
20 Kipping Handstand Push Ups

Power Snatch:
EMOM 5min
– 1 rep @ 65%
EMOM 5min
– 1 rep @ 70%
EMOM 5min
– 1 rep @ 75%

Conditioning:
10 Rounds, (30 Min Cap):
5 Bench Press 185/130-lb
6 Burpee Box Jump Overs 24/20″
20/16 Cal Row

190419

Jesse Training Plan

Training Plan WOD for Friday, April 19th, 2019:

WOD With Class:
33-22-11:
Pull Ups
Shoulder to Overhead 95/65lb
Box Jump

Aerobic Capacity:
3 Sets:
800m Run Fast
200m Easy

Clean & Jerk:
3 reps @ 70%
2 reps @ 75%
2 reps @ 80%
2 reps @ 80%
1 rep @ 85%
1 rep @ 87%

190418

Jesse Training Plan

Training Plan WOD for Thursday, April 18th, 2019:

WOD With Class:
Strict Press:
(Week 1)
3 x 5 @ 75% 1RM

Every 2 minutes, 5 rounds:
20 Push Ups
20 Hollow Rocks

190417

Jesse Training Plan

Training Plan WOD for Wednesday, April 17th, 2019:

WOD With Class:
4 Rounds (20 min cap):
30/21 Cal Row
400m Run
50 ft. Handstand Walk

Deadlifts:
Every 3:00 minutes, 4 Rounds:
8 Deadlifts

Start @ 65% of 1 RM and build each set. No higher than 80% 1RM.

Midline Stability:
4 Rounds:
5 Back Hip Extensions
5 Hip Extensions
5 GHD Sit-Up

Plate Pinch Holds:
4 x 30 seconds each hand

190416

Jesse Training Plan

Training Plan WOD for Tuesday, April 16th, 2019:

WOD With Class:
2 Rounds*:
7 Power Snatches 155/105-lb, or 70% 1RM Power Snatch
7 Squat Cleans
7 Push Jerk
14 Toes to Bar

*Rest 5 Minutes & Repeat for 2 More Rounds.

Gymnastics Strength:
5/3 Legless Rope Climbs
7/5 Rope Climbs
(time cap: 5 minutes)

Rest 5 minutes

4/2 Legless Rope Climbs
6/4 Rope Climbs
(time cap: 5 minutes)

Accessories:
3 Rounds:
100 ft. Single Arm Dumbbell Walking Lunge
15 Behind the Head Dumbbell Tricep Extension
20 Single Arm Strict Press

190415

Jesse Training Plan

Training Plan WOD for Monday, April 15th, 2019:

WOD With Class:
15 Min AMRAP:
25/20 Cal Row/Bike/Ski
5 Bench Press @ 80% of your 1rm
50 Dubz

Backsquat:
(Week 1)
5 x 3 @ 80% 1RM

Midline Stability:
4 Rounds:
5 Back Hip Extensions
5 Hip Extensions
5 GHD Sit-Up

Hang Squat Clean:
EMOM 15 minutes, Perform the following:
1 Hang Squat Clean

1-5 @ 65% 1RM
6-10 @ 70% 1RM
11-15 @ 75% 1RM

190412

Jesse Training Plan

Training Plan WOD for Friday, April 12th, 2019:

WOD With Class:

Strict Press:
#1: 5 reps @ 60%
#2: 5 reps @ 65%
#3: 5 reps @ 70%
#4: 5 reps @ 75%
#5: 5 reps @ 80%

2 Rounds (15 Min cap):
25/20 Strict Pull Ups
20 Strict Handstand Push Ups
15 Sandbag Cleans 150/100-lb

Handstand Walk Obstacle:
4-5 sets x 10-15m long obstacle

190411

Jesse Training Plan

Training Plan WOD for Thursday, April 11th, 2019:

WOD With Class:
6 x 400m Run
Rest 90 seconds between sets

Rest 5 minutes

6 x 200m Run
Rest 60 seconds between sets

Conditioning:
5 rounds (13 Min cap):
10 Russian Kettlebell Swings
20 Good Morning 45/35-lb
100 ft. x2 Overhead Kettlebell Carry, walk

190410

Jesse Training Plan

Training Plan WOD for Wednesday, April 10th, 2019:

WOD With Class:
12 Min EMOM, alt:
• DB Hang Power Clean
• Burpee Over the DB
• Handstand Wall Hold
• Rest

Conditioning:
3 Rounds*:
20 Alternating DB or KB Snatches 70/50-lb
30/21 Cal Bike/Row/Ski
40 Walking Lunges with single dumbbell (hold in any position)

*Rest 1 minutes between sets. Tabata Scoring: Record your slowest Round.

Hang Snatch:
3 x 2 @ 75% 1RM

Snatch Pull for load:
#1: 3 reps @ 95%
#2: 3 reps @ 100%
#3: 3 reps @ 100%
#4: 3 reps @ 105%